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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1687kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.26g	100% 32g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	80% 104g	130g per day for Men 19-50 years
Sugars	28% 20.4g	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	121% 46g	127% 48g	38g per day for Men 19-50 years
Protein	100% 56.2g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	499% 4491μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	507% 81mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	625% 8.1mg	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	810% 3239μg	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	162% 1619mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	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	231% 1619mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	205% 113μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	150% 2254mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 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 ready-to-eat, GENERAL MILLS, CHEERIOS vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has more Vitamin A, 4.1 times more Vitamin B1, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 19.5 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.8 times more Vitamin B2, 88.6 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 4.1 times more Calcium, 6.8 times more Iron, 1.7 times more Manganese, 1.3 times more Potassium, 165.7 times more Sodium and 2.6 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 4.7 times more Copper, 3.2 times more Phosphorus and 3.1 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 3.2 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 7.8 times more Fat, 4.4 times more Saturated Fat, 15.6 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per one pound.