Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	204% 5920kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	552% 718g	130g per day for Men 19-50 years
Sugars	43% 31g	6.5% 4.7g	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	0% 0g	0% 0g	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 3.9g	g per day for Men 19-50 years
Fiber	279% 106g	116% 44g	38g per day for Men 19-50 years
Protein	358% 201g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	69.2% 0.9mg	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	585% 2340μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	87% 870mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	229% 2.06mg	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	535% 42.8mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	594% 13.7mg	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	1627% 11390mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.12% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kilogram of Oil Roasted Sunflower Seeds has 11.2 times more Vitamin B5, 8.8 times more Vitamin B6, 98.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kilogram of Oil Roasted Sunflower Seeds has 8.8 times more Copper, 2.8 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 3.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 10.1 times more Calcium, 7.5 times more Iron and 109.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 36.4 times more Fat, 27.9 times more Saturated Fat, 2.2 times more Omega 3, 57.9 times more Omega 6, 6.6 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.