Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	213% 6190kcal	142% 4130kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	595% 774g	130g per day for Men 19-50 years
Sugars	NA	310% 225g	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	195% 74g	38g per day for Men 19-50 years
Protein	307% 172g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	600% 96mg	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	769% 10mg	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	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1208% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	128% 770IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	57% 570mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	333% 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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	202% 850mg	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	370% 2590mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	NA	584% 321μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	264% 29mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch 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, POST SELECTS Maple Pecan Crunch:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Vitamin B9 than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contains more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Calcium, 6.1 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 4.5 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contains 79.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Energy, 6.5 times more Fat, 6 times more Saturated Fat, 15.5 times more Omega 6, 1.6 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contains 2.3 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.