Comparing Nutrients in 1 pound Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 322kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	84% 109g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	17% 12.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.54g	NA	g per day for Men 19-50 years
Fiber	9.55% 3.63g	132% 50.3g	38g per day for Men 19-50 years
Protein	14% 7.76g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.62mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	281% 3.65mg	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	31.8% 127μg	269% 1075μg	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	0% 0mg	7.06% 6.35mg	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	0.91% 0.14mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	922% 8.3mg	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	32.3% 2.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	416% 9.57mg	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	13% 91mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	218% 24mg	11mg per day for Men 19-50 years
Water	10% 376g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Roasted Sunflower Seeds:

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 4.2 times more Vitamin B2, 8.8 times more Vitamin B3, 153 times more Vitamin B5, 17.5 times more Vitamin B6, 8.5 times more Vitamin B9, 870 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Roasted Sunflower Seeds:

• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt has 69.1 times more Water than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 70 times more Calcium, more Copper, 6.7 times more Iron, 18.4 times more Magnesium, 57 times more Manganese, 57.8 times more Phosphorus, 31.5 times more Potassium, 25.6 times more Selenium and 29.4 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 8.2 times more Energy, 108.3 times more Fat, 79.1 times more Saturated Fat, more Omega 3, 198.7 times more Omega 6, 1.6 times more Carbohydrate, 22.8 times more Sugars, 13.9 times more Fiber and 11.3 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6