Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59% 1715kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	72% 93g	130g per day for Men 19-50 years
Sugars	151% 109g	NA	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	111% 42g	137% 52g	38g per day for Men 19-50 years
Protein	64% 36g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	205% 1846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	279% 3.63mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	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	206% 826μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	510% 12.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55% 331IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.7% 177mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	924% 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	930% 74.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	164% 1148mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	NA	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan versus 1 lb of Toasted 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, GREAT GRAINS, Raisin, Date & Pecan vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B9 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has 2.4 times more Iron and 82.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Calcium, 4.6 times more Copper, 1.5 times more Magnesium, 4.6 times more Phosphorus, 1.3 times more Potassium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has 1.5 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 8 times more Fat, 7.4 times more Saturated Fat, 18.8 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Toasted Sunflower Seeds offer comparable quantities of Fiber per one pound.