Comparing Nutrients in 1 pound POST Bran Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.3% 1488kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	69.8% 91g	130g per day for Men 19-50 years
Sugars	116% 84.4g	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	218% 83g	103% 39g	38g per day for Men 19-50 years
Protein	80% 45g	168% 94g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	377% 3397μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	756% 3025μg	257% 1030μg	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	0% 0mg	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	23.3% 3.5mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	1588% 127mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	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	291% 2037mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of POST Bran Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST Bran Flakes have 249.7 times more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 45.7 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.

Comparing minerals per 1 pound for POST Bran Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST Bran Flakes have 5.3 times more Iron and 60 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 3.6 times more Copper, 1.4 times more Magnesium and 1.5 times more Phosphorus than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dried Sunflower Seed Kernels have similar amounts of Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST Bran Flakes have 1.5 times more Omega 3, 4 times more Carbohydrate, 7.1 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 24.5 times more Fat, 11.1 times more Saturated Fat, 20.7 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.