Comparing Nutrients in 1 pound Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.2% 1746kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	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	20.7% 0.33g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	59.2% 10g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	72% 93g	130g per day for Men 19-50 years
Sugars	148% 107g	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	116% 44g	137% 52g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	207% 1860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	269% 3.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	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	516% 12.4μg	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	55% 331IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	70% 10.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	238% 2.15mg	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	557% 44.5mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	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	191% 1334mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	51% 1733mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	NA	55μg per day for Men 19-50 years
Sodium	74% 1111mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	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, wheat and bran, presweetened with nuts and fruits VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has more Vitamin A, 2.1 times more Vitamin B1, 2.7 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 9.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 1.4 times more Iron and 81.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Calcium, 3.9 times more Copper, 3.9 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 10.1 times more Fat, 7.4 times more Saturated Fat, 16.8 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per one pound.