Comparing Nutrients in 1 pound Cereals, farina, enriched, cooked with water, with salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.3% 240kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	80% 104g	130g per day for Men 19-50 years
Sugars	4.75% 3.45g	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	9.55% 3.63g	127% 48g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Oil 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	47.6% 0.57mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	87.3% 349μg	265% 1061μg	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	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, farina, enriched, cooked with water, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	5.75% 230μg	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	302% 24mg	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	38.7% 0.89mg	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	24% 168mg	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	24.7% 13.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	38% 572mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, farina, enriched, cooked with water, with salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, farina, enriched, cooked with water, with salt vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B3, 27.1 times more Vitamin B5, 8.3 times more Vitamin B6, 3 times more Vitamin B9, 908.3 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• 1 pound of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals, farina, enriched, cooked with water, with salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, farina, enriched, cooked with water, with salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, farina, enriched, cooked with water, with salt has 1.2 times more Iron, 42 times more Sodium and 56.2 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 44 times more Copper, 18.1 times more Magnesium, 10.6 times more Manganese, 30.8 times more Phosphorus, 21 times more Potassium, 26.1 times more Selenium and 22.7 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium per one pound.
• 1 pound of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 11.2 times more Energy, 150.9 times more Fat, 107.1 times more Saturated Fat, 11.6 times more Omega 3, 287.5 times more Omega 6, 2.1 times more Carbohydrate, 4.1 times more Sugars, 13.3 times more Fiber and 11 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 1 pound of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Omega 6