Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	204% 5920kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	55.3% 53.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	584% 760g	130g per day for Men 19-50 years
Sugars	43% 31g	49.2% 35.7g	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	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	282% 107g	38g per day for Men 19-50 years
Protein	358% 201g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	1190% 10710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	1168% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	1374% 18mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	87% 870mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	477% 4.3mg	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	4018% 321mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	1174% 27mg	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	766% 5360mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	179% 6070mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	855% 470μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	1217% 134mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.99% 36.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS 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, RALSTON TASTEEOS:

• 1 kilogram of Oil Roasted Sunflower Seeds has 17.7 times more Vitamin B5, 84.5 times more Vitamin E and 2.4 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains more Vitamin A, 4.2 times more Vitamin B1, 5.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 19.5 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, RALSTON TASTEEOS have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.2 times more Copper, 2.1 times more Phosphorus and 1.7 times more Selenium than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 4.1 times more Calcium, 7.5 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium, 190.3 times more Sodium and 2.6 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, RALSTON TASTEEOS contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 9.6 times more Fat, 7.6 times more Saturated Fat, 1.4 times more Omega 3, 19.9 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, RALSTON TASTEEOS offer comparable quantities of Sugars and Fiber per one kilogram.