Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	7.82% 227kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	69.8% 91g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	103% 39g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	469% 6.1mg	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	13.6% 54.4μg	257% 1030μg	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	0.6% 0.091mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.5% 395mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 424μg	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	212% 17mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	385% 8.85mg	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	9.7% 68mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.6mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	10.7% 397g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 26.9 times more Vitamin B1, 14.2 times more Vitamin B2, 16 times more Vitamin B3, 15.9 times more Vitamin B5, 103.5 times more Vitamin B6, 18.9 times more Vitamin B9, more Vitamin C and 1758.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 18.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 45 times more Copper, 1.4 times more Iron, 65 times more Magnesium, more Manganese, 44 times more Phosphorus, 40.3 times more Potassium, 18.9 times more Selenium and 38.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 11.7 times more Energy, 245 times more Fat, 135 times more Saturated Fat, 5 times more Omega 3, 226 times more Omega 6, 1.9 times more Carbohydrate, 87.3 times more Sugars, 17.2 times more Fiber and 14.4 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.