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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Energy	76.5% 2218kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	173% 2.77g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	192% 32.6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	69.8% 91g	130g per day for Men 19-50 years
Sugars	124% 90g	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	106% 40.4g	103% 39g	38g per day for Men 19-50 years
Protein	111% 62g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	95% 381μg	257% 1030μg	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	6.05% 5.44mg	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	336% 50.3mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Calcium	34.5% 345mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	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	224% 18mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	788% 18mg	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	279% 1955mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, granola, homemade have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.2 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Cereals ready-to-eat, granola, homemade as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Cereals ready-to-eat, granola, homemade have 2 times more Manganese and 2.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Selenium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Calcium, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, granola, homemade have 10.2 times more Omega 3, 2.7 times more Carbohydrate and 7.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 1 lb.
• Both Cereals ready-to-eat, granola, homemade as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.