Comparing Nutrients in 1 pound Cereals ready-to-eat, WEETABIX whole grain cereal VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1683kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5.02g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 370g	72% 93g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	136% 51.7g	137% 52g	38g per day for Men 19-50 years
Protein	93% 52g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain 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	729% 8.75mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	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	161% 2.1mg	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	52% 209μg	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	0% 0mg	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	29.6% 4.45mg	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, WEETABIX whole grain cereal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 259mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	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	729% 58.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	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	111% 780mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	NA	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, WEETABIX whole grain cereal VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, WEETABIX whole grain 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, WEETABIX whole grain cereal vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 5.9 times more Vitamin B1, 3.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Vitamin B6 and 5.2 times more Vitamin B9 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Toasted Sunflower Seed Kernels no Salt 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, WEETABIX whole grain cereal vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 1.9 times more Iron and 123.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.9 times more Copper, 1.4 times more Magnesium, 6.7 times more Phosphorus and 3.1 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Toasted Sunflower Seeds contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 19.9 times more Fat, 12.4 times more Saturated Fat, 1.4 times more Omega 3, 33.8 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Toasted Sunflower Seeds offer comparable quantities of Fiber per one pound.