Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	204% 5920kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	618% 804g	130g per day for Men 19-50 years
Sugars	43% 31g	456% 330g	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	268% 102g	38g per day for Men 19-50 years
Protein	358% 201g	136% 76.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	554% 7.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	529% 84.7mg	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	654% 8.5mg	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	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1054% 25.3μg	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	170% 1020IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	87% 870mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	564% 5.1mg	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	1906% 153mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	324% 1360mg	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	484% 3390mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	702% 386μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	311% 4660mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	578% 63.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal 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, Raisin Bran Cereal:

• 1 kilogram of Oil Roasted Sunflower Seeds has 201.8 times more Vitamin E and 10.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.6 times more Calcium, 3.6 times more Copper, 3.4 times more Phosphorus and 2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 3.6 times more Iron and 155.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Magnesium, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 27.4 times more Fat, 16.7 times more Saturated Fat, 1.3 times more Omega 3, 40.4 times more Omega 6 and 2.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 3.5 times more Carbohydrate and 10.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal offer comparable quantities of Fiber per one kilogram.