Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	204% 5920kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	9% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	697% 906g	130g per day for Men 19-50 years
Sugars	43% 31g	647% 469g	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	50% 19g	38g per day for Men 19-50 years
Protein	358% 201g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	0% 0μg	778% 7000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	2017% 24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	2108% 27.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	2016% 323mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	2485% 32.3mg	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	808% 3230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2017% 48.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	538% 484mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	215% 1290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	4.67% 0.7mg	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 ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	87% 870mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	64.4% 0.58mg	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	725% 58mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	570% 8550mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	440% 48.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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 ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 1 kilogram of Oil Roasted Sunflower Seeds has 519 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains more Vitamin A, 7.6 times more Vitamin B1, 9.8 times more Vitamin B2, 7.8 times more Vitamin B3, 4.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 44 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 1 kilogram of Oil Roasted Sunflower Seeds has 17.4 times more Calcium, 31.1 times more Copper, 31.8 times more Magnesium, 30.8 times more Phosphorus, 6.8 times more Potassium and 12 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 1.4 times more Iron and 285 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 146.6 times more Fat, 76 times more Saturated Fat, 16.2 times more Omega 3, 223.6 times more Omega 6, 5.6 times more Fiber and 6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 4 times more Carbohydrate and 15.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3 and Omega 6