Comparing Nutrients in 1 pound Cereals ready-to-eat, UNCLE SAM CEREAL VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54% 1569kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	1220% 19.5g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	45% 7.64g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 298g	72% 93g	130g per day for Men 19-50 years
Sugars	9.76% 7.08g	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	1.3% 0.95g	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	% 1.86g	NA	g per day for Men 19-50 years
Sucrose	% 4.26g	NA	g per day for Men 19-50 years
Fiber	242% 92g	137% 52g	38g per day for Men 19-50 years
Protein	129% 72.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Toasted 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	257% 3.08mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.3% 2.8mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	334% 4.34mg	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	60% 240μg	270% 1080μg	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	12% 11mg	7.06% 6.35mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 431mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	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	228% 18.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	222% 934mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	712% 16.4mg	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	242% 1696mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	59.5% 2023mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	728% 401μg	NA	55μg per day for Men 19-50 years
Sodium	62.3% 934mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, UNCLE SAM CEREAL has 2.1 times more Vitamin B1 and 1.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.2 times more Vitamin B2, 11.4 times more Vitamin B5 and 4.5 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, UNCLE SAM CEREAL vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, UNCLE SAM CEREAL has 1.7 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese and 68.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Copper, 1.7 times more Iron, 3.1 times more Phosphorus and 1.4 times more Zinc than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, UNCLE SAM CEREAL has 54.5 times more Omega 3, 3.2 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 4.9 times more Fat, 6.3 times more Saturated Fat and 22.2 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Toasted Sunflower Seeds offer comparable quantities of Protein per one pound.