Comparing Nutrients in 1 pound Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1687kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.26g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	69.8% 91g	130g per day for Men 19-50 years
Sugars	28% 20.4g	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	121% 46g	103% 39g	38g per day for Men 19-50 years
Protein	100% 56.2g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	499% 4491μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	507% 81mg	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	625% 8.1mg	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	810% 3239μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1280% 30.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	108% 649IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.86mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	162% 1619mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	1639% 131mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	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	231% 1619mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	205% 113μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	150% 2254mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 330 times more Vitamin A, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 15.3 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B2 and 85.8 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.

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

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 4.6 times more Calcium, 5.5 times more Iron, 1.8 times more Manganese, 55.2 times more Sodium and 2.7 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Copper, 2.9 times more Magnesium, 1.8 times more Phosphorus and 2.1 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 3.7 times more Carbohydrate and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 7.8 times more Fat, 2.8 times more Saturated Fat, 10.5 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.