Comparing Nutrients in 1 pound Cereals, WHEATENA, cooked with water, with salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.23% 268kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	84% 109g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	17% 12.4g	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	24% 9.07g	132% 50.3g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Roasted 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	4.16% 0.05mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	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	10.2% 41μg	269% 1075μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36.3% 363mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	922% 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	31.8% 2.54mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	416% 9.57mg	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	39% 272mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	218% 24mg	11mg per day for Men 19-50 years
Water	10.5% 387g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water, with salt VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, WHEATENA, cooked with water, with salt versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, WHEATENA, cooked with water, with salt vs Roasted Sunflower Seeds:

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 9.6 times more Vitamin B1, 11.2 times more Vitamin B2, 12.9 times more Vitamin B3, 167.6 times more Vitamin B5, 42.3 times more Vitamin B6, 26.3 times more Vitamin B9, 49.2 times more Vitamin E and 6.8 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• 1 pound of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K
• Both Cereals, WHEATENA, cooked with water, with salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, WHEATENA, cooked with water, with salt vs Roasted Sunflower Seeds:

• 1 pound of Cereals, WHEATENA, cooked with water, with salt has 79.3 times more Sodium and 71.2 times more Water than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 32.1 times more Copper, 6.8 times more Iron, 6.1 times more Magnesium, 2.6 times more Manganese, 19.3 times more Phosphorus, 11 times more Potassium, 7.2 times more Selenium and 7.7 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Roasted Sunflower Seeds contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 9.9 times more Energy, 110.7 times more Fat, 57.4 times more Saturated Fat, 3.8 times more Omega 3, 147.7 times more Omega 6, 2.1 times more Carbohydrate, 10.9 times more Sugars, 5.6 times more Fiber and 9.5 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• 1 pound of Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6