Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	204% 5920kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	53% 51.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	458% 595g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	1087% 413g	38g per day for Men 19-50 years
Protein	358% 201g	314% 176g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	917% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	346% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	1289% 206mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	586% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	523% 6.8mg	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	483% 1930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	87% 870mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	1211% 11mg	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	1735% 139mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	1443% 6060mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	7557% 174mg	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	1877% 13140mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	378% 12840mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	1021% 112mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.17% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 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, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 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, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Vitamin B5 and 1.2 times more Vitamin B9 than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contains 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Calcium and 1.7 times more Copper than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contains 3.2 times more Iron, 4.8 times more Magnesium, 8.4 times more Manganese, 2.7 times more Potassium and 2.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3 times more Energy, 9.9 times more Fat and 9.2 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contains 2.6 times more Carbohydrate and 3.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran offer comparable quantities of Protein per one kilogram.