Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1678kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	72% 93g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	NA	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	% 0.91g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	137% 52g	38g per day for Men 19-50 years
Protein	85% 47.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted 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	189% 2.27mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	137% 549μg	270% 1080μg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	275% 2749mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	924% 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	1622% 130mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	74.5% 522mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.34% 49.4g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Toasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.5 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 13.6 times more Vitamin B5, 7.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Toasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 10.6 times more Calcium and 4.2 times more Iron than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.9 times more Copper, 4.8 times more Magnesium, 10.1 times more Phosphorus, 4.1 times more Potassium and 6 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 37.9 times more Fat, 25 times more Saturated Fat, 50.5 times more Omega 6, 3 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.