Comparing Nutrients in 1 pound Cereals, MALT-O-MEAL, chocolate, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	80% 104g	130g per day for Men 19-50 years
Sugars	104% 75.4g	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	127% 48g	38g per day for Men 19-50 years
Protein	86% 48g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, dry	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	472% 5.67mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	391% 5.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	576% 92mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	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	1296% 5185μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.6% 9.4mg	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, MALT-O-MEAL, chocolate, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	170% 1701mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	2431% 195mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	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	80.4% 562mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, chocolate, dry VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, MALT-O-MEAL, chocolate, dry 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, MALT-O-MEAL, chocolate, dry vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, MALT-O-MEAL, chocolate, dry has 3.9 times more Vitamin B1, 4 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B6 and 4.9 times more Vitamin B9 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 16.7 times more Vitamin B5, 17.6 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, dry.
• 1 pound of Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin K
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, MALT-O-MEAL, chocolate, dry vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, MALT-O-MEAL, chocolate, dry has 4.3 times more Calcium and 10 times more Iron than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 22.8 times more Copper, 3.8 times more Magnesium, 9.2 times more Phosphorus, 2 times more Potassium and 6 times more Zinc than Cereals, MALT-O-MEAL, chocolate, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, MALT-O-MEAL, chocolate, dry has 3.5 times more Carbohydrate and 5.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 62.6 times more Fat, 22.8 times more Saturated Fat, 3.8 times more Fiber and 1.9 times more Protein than Cereals, MALT-O-MEAL, chocolate, dry.