Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	213% 6190kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	13% 5g	38g per day for Men 19-50 years
Protein	307% 172g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	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	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	10% 0.13mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	57% 570mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.4% 934μg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	0% 0mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, 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, regular (10 minute), cooked with water, 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, regular (10 minute), cooked with water, without salt:

• 1 kilogram of Toasted Sunflower Seeds has 5.9 times more Vitamin B1, 11.4 times more Vitamin B2, 8.1 times more Vitamin B3, 99.4 times more Vitamin B5, 61.9 times more Vitamin B6 and 19.8 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 1 kilogram of Toasted Sunflower Seeds has 45.9 times more Copper, 1.8 times more Iron, 25.8 times more Magnesium, more Manganese, 77.2 times more Phosphorus, 30.7 times more Potassium and 40.8 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contains 1.5 times more Calcium and 87.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 12.4 times more Energy, 270.5 times more Fat, 180.4 times more Saturated Fat, 6.6 times more Omega 3, 366.6 times more Omega 6, 2 times more Carbohydrate, 23 times more Fiber and 12 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber