Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	213% 6190kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	19.3% 3.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	690% 897g	130g per day for Men 19-50 years
Sugars	NA	708% 513g	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	43% 31.3g	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	% 82.5g	g per day for Men 19-50 years
Sucrose	NA	% 354g	g per day for Men 19-50 years
Fiber	303% 115g	68.4% 26g	38g per day for Men 19-50 years
Protein	307% 172g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	617% 5550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	1450% 17.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	1667% 21.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	1573% 252mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	1590% 20.7mg	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	1853% 7410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2779% 66.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	307% 276mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	57% 570mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	329% 2.96mg	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	990% 79.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	370% 8.5mg	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	317% 2220mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	NA	495% 272μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	664% 73mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, MALT-O-MEAL, GOLDEN PUFFS:

• 1 kilogram of Toasted Sunflower Seeds has 22.3 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains more Vitamin A, 5.4 times more Vitamin B1, 7.6 times more Vitamin B2, 6 times more Vitamin B3, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 19.7 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 1 kilogram of Toasted Sunflower Seeds has 5.2 times more Calcium, 6.2 times more Copper, 2.8 times more Magnesium, 2.5 times more Manganese, 5.2 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 68 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Iron per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Energy, 63.8 times more Fat, 37 times more Saturated Fat, 4 times more Omega 3, 114 times more Omega 6, 4.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 4.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6