Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Sunflower Seeds	Recommended Dietary Allowance
Energy	63% 1833kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	9.07% 2.9g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	615% 105g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	314% 409g	69.8% 91g	130g per day for Men 19-50 years
Sugars	267% 193g	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	12% 4.54g	103% 39g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	549% 4944μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	552% 6.62mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	876% 11.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	751% 120mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	956% 12.4mg	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	562% 2250μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1304% 31.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	147% 885IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.76mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	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	432% 34.6mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	43.4% 304mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	191% 2858mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	247% 27mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 363.3 times more Vitamin A, 7.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B5, 1.4 times more Vitamin C and 27.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.5 times more Iron and 70 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 14.1 times more Copper, 21.7 times more Magnesium, 3.1 times more Manganese, 9.9 times more Phosphorus, 8.5 times more Potassium and 5.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Dried Sunflower Seed Kernels have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 4.5 times more Carbohydrate and 16.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 16.3 times more Fat, 7 times more Saturated Fat, 12 times more Omega 3, 91.1 times more Omega 6, 8.6 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.