Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	213% 6190kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	0.97% 0.7g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	303% 115g	10.5% 4g	38g per day for Men 19-50 years
Protein	307% 172g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	25.4% 0.33mg	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	595% 2380μg	65% 260μg	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	15.6% 14mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	57% 570mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	46.7% 0.42mg	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	851% 68mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	99% 2.27mg	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	1654% 11580mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	23.4% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Toasted Sunflower Seeds has 5.9 times more Vitamin B1, 13 times more Vitamin B2, 5 times more Vitamin B3, 36.8 times more Vitamin B5, 24.4 times more Vitamin B6 and 9.2 times more Vitamin B9 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Toasted Sunflower Seeds has 43.7 times more Copper, 1.4 times more Iron, 16.1 times more Magnesium, 9.3 times more Manganese, 42.9 times more Phosphorus, 21.3 times more Potassium and 20.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 2.2 times more Calcium and 86.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 11.1 times more Energy, 135.2 times more Fat, 56.2 times more Saturated Fat, 8.8 times more Omega 3, 186 times more Omega 6, 1.8 times more Carbohydrate, 28.8 times more Fiber and 10.4 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber