Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	213% 6190kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	60.3% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	646% 840g	130g per day for Men 19-50 years
Sugars	NA	255% 185g	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	487% 185g	38g per day for Men 19-50 years
Protein	307% 172g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	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	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	187% 2.43mg	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	47.5% 190μg	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	618% 556mg	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	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	57% 570mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	334% 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	851% 68mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	NA	304% 167μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	469% 7040mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	116% 13mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, BARBARA'S PUFFINS, original per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, BARBARA'S PUFFINS, original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 1 kilogram of Toasted Sunflower Seeds has 2.9 times more Vitamin B1, 4.2 times more Vitamin B2, 2.2 times more Vitamin B3, 3.3 times more Vitamin B6 and 12.5 times more Vitamin B9 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 1 kg of Cereals ready-to-eat, BARBARA'S PUFFINS, original contains 39.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 1 kilogram of Toasted Sunflower Seeds has 6.1 times more Copper, 5.1 times more Iron, 1.2 times more Magnesium, 9.2 times more Phosphorus, 1.6 times more Potassium and 4.1 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 1 kg of Cereals ready-to-eat, BARBARA'S PUFFINS, original contains 234.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, BARBARA'S PUFFINS, original contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Energy, 15.4 times more Fat, more Saturated Fat, 1.9 times more Omega 3, 36.5 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 1 kg of Cereals ready-to-eat, BARBARA'S PUFFINS, original contains 4.1 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.