Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.76% 254kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	80% 104g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 10.8g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	127% 48g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	276% 3.6mg	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	33% 132μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 472mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	909% 8.2mg	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	232% 18.6mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	410% 9.43mg	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	30.5% 213mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10.6% 391g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 5.1 times more Vitamin B3, 26 times more Vitamin B5, 25.5 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C, 908.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Oil Roasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 11.3 times more Sodium and 56 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 50.1 times more Copper, 18.1 times more Magnesium, 11.1 times more Manganese, 24.2 times more Phosphorus, 21 times more Potassium and 23.7 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 10.6 times more Energy, 256.5 times more Fat, 138.6 times more Saturated Fat, 13.5 times more Omega 3, 356.3 times more Omega 6, 1.9 times more Carbohydrate, 44.4 times more Sugars, 15.1 times more Fiber and 13.9 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.