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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.7% 1470kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	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	19.6% 3.33g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	80% 104g	130g per day for Men 19-50 years
Sugars	206% 149g	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	164% 62g	127% 48g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	192% 1724μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	227% 2.72mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	241% 38.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	384% 1538μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	472% 11.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.54% 4.1mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51.4% 308IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	1038% 83mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	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	220% 1538mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	116% 1733mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.19% 7g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal has more Vitamin A, 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 33.7 times more Vitamin B5, 67.3 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal has 4.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 127.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2 times more Calcium, 4.5 times more Copper, 3.4 times more Phosphorus, 13.3 times more Selenium and 1.4 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal has 3.4 times more Carbohydrate, 10.6 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Energy, 32.1 times more Fat, 23.9 times more Saturated Fat, 1.3 times more Omega 3, 46.5 times more Omega 6 and 2.6 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.