Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	201% 5820kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	28% 9g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	638% 830g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	479% 347g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	116% 44g	38g per day for Men 19-50 years
Protein	345% 193g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	1308% 17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	833% 3330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	70% 700mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	475% 38mg	1125% 90mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1650% 11550mg	339% 2370mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	682% 75mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin C, 65.3 times more Vitamin E and 2.3 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 11.8 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Calcium, 9.2 times more Copper, 1.8 times more Magnesium, 4.9 times more Phosphorus, 4 times more Potassium and 4 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.4 times more Iron, 198.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 10 times more Fat, 5.8 times more Saturated Fat, 20.4 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.3 times more Omega 3, 3.4 times more Carbohydrate and 12.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.