Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1764kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	36.4% 11.7g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	303% 393g	80% 104g	130g per day for Men 19-50 years
Sugars	301% 218g	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	39.4% 15g	127% 48g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	242% 2182μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	492% 6.4mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.6mg	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	579% 7.53mg	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	756% 3025μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	151% 1510mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	909% 8.2mg	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	1701% 136mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	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	46.7% 327mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	515% 56.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 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, MALT-O-MEAL, COCO-ROOS vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has more Vitamin A, 3.9 times more Vitamin B1, 5 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 18.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1816.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and 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, MALT-O-MEAL, COCO-ROOS vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 3.8 times more Calcium, 7 times more Iron, 116.7 times more Sodium and 2.4 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 5.7 times more Copper, 4.7 times more Magnesium, 15.8 times more Phosphorus, 2.4 times more Potassium and 15 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 3.8 times more Carbohydrate and 15.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 11.1 times more Fat, 2.8 times more Saturated Fat, 6.8 times more Omega 3, 63 times more Omega 6, 3.2 times more Fiber and 5.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3