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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1678kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	80% 104g	130g per day for Men 19-50 years
Sugars	321% 233g	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	19.6% 14g	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	% 37.4g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 161g	% 10.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	127% 48g	38g per day for Men 19-50 years
Protein	46.7% 26g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	280% 2517μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	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	840% 3361μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	449% 36mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	144% 1007mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.19% 7g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 5.4 times more Vitamin B1, 7.7 times more Vitamin B2, 6.1 times more Vitamin B3, 2.6 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12, 25.1 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.9 times more Vitamin B5, 84.5 times more Vitamin E and 2.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.9 times more Iron, 68 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 6.1 times more Copper, 2.8 times more Magnesium, 2.4 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium and 2.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.9 times more Carbohydrate, 16.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 57.6 times more Fat, 43.9 times more Saturated Fat, 4.1 times more Omega 3, 104.3 times more Omega 6, 4.1 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.