Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.5% 1637kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	100% 32g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	80% 104g	130g per day for Men 19-50 years
Sugars	55.4% 40g	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	155% 59g	127% 48g	38g per day for Men 19-50 years
Protein	91% 51g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	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	391% 1565μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.7% 2.8mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	1588% 127mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	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	303% 2118mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	53.4% 1814mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	141% 2109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	85.4% 9.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 2 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.3 times more Vitamin B2, 8 times more Vitamin B5, 58.6 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 6.5 times more Iron, 1.6 times more Manganese and 155 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.7 times more Calcium, 5.3 times more Copper, 2.4 times more Phosphorus, 8.6 times more Selenium and 2.5 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 3.5 times more Carbohydrate, 2.8 times more Sugars and 1.2 times more Fiber than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 28.3 times more Fat, 20.8 times more Saturated Fat, 1.3 times more Omega 3, 47.5 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.