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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.7% 1760kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	84% 109g	130g per day for Men 19-50 years
Sugars	145% 105g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	101% 38.6g	132% 50.3g	38g per day for Men 19-50 years
Protein	77% 43g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	18% 72.6μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	55% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	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	35% 5.26mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	78.5% 785mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	922% 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	158% 12.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	342% 1438mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	416% 9.57mg	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	218% 1529mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, FAMILIA have 3 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B12 and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B3, 8 times more Vitamin B6, 14.8 times more Vitamin B9, 2.3 times more Vitamin C and 22.5 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Cereals ready-to-eat, FAMILIA have 2.5 times more Calcium and 2.5 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Copper, 1.4 times more Iron, 3.4 times more Phosphorus, 1.7 times more Potassium, 4.6 times more Selenium and 2.8 times more Zinc than Cereals ready-to-eat, FAMILIA.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, FAMILIA have 1.3 times more Omega 3, 3.1 times more Carbohydrate and 8.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 7.9 times more Fat, 7.3 times more Saturated Fat, 21.2 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.