Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	62.7% 1819kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	31.8% 10g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 370g	84% 109g	130g per day for Men 19-50 years
Sugars	266% 193g	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	20.3% 7.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	241% 2173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	492% 6.4mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.6mg	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	579% 7.53mg	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	756% 3025μg	269% 1075μg	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	7.06% 6.35mg	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	4.54% 0.68mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	1701% 136mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	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	37% 259mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	244% 3656mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	515% 56.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have more Vitamin A, 11.8 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 174 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 7.9 times more Iron, 268.7 times more Sodium and 2.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 30.5 times more Copper, 25.8 times more Magnesium, 20.3 times more Phosphorus, 7.7 times more Potassium and 13.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 3.4 times more Carbohydrate and 15.6 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, 9.4 times more Fat, 2.3 times more Saturated Fat, 4.6 times more Omega 3, 48.6 times more Omega 6, 6.5 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.