Comparing Nutrients in 1 pound Cereals ready-to-eat, ALPEN VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1597kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	69.8% 91g	130g per day for Men 19-50 years
Sugars	125% 91g	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	109% 41.3g	103% 39g	38g per day for Men 19-50 years
Protein	91% 51g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	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	151% 1.8mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	34% 136μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.5mg	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	15.4% 2.3mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Sunflower Seeds	Recommended Dietary Allowance
Calcium	66.7% 667mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	907% 8.16mg	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	170% 13.6mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	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	240% 1683mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.91% 33.6g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, ALPEN vs Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have more Vitamin B12, 6.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 3.9 times more Vitamin B3, 4.8 times more Vitamin B6, 7.6 times more Vitamin B9 and 69 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Cereals ready-to-eat, ALPEN as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, ALPEN vs Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 1.9 times more Calcium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, ALPEN.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, ALPEN have 3.8 times more Carbohydrate and 7.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 15.6 times more Fat, 9 times more Saturated Fat, 1.4 times more Omega 3, 26.2 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, ALPEN as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.