Comparing Nutrients in 1 pound HEALTH VALLEY, FIBER 7 Flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55.2% 1601kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 354g	80% 104g	130g per day for Men 19-50 years
Sugars	125% 91g	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	168% 64g	127% 48g	38g per day for Men 19-50 years
Protein	117% 65.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	53.4% 481μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	160% 640μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	401% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	5.54% 5mg	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	30% 4.5mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.2% 322mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	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	144% 11.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	637% 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	212% 1483mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of HEALTH VALLEY, FIBER 7 Flakes vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and 3.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.5 times more Vitamin B5, 1.7 times more Vitamin B9, 36.7 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 1 lb.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for HEALTH VALLEY, FIBER 7 Flakes vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Manganese and 66.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Copper, 1.7 times more Iron, 3.5 times more Phosphorus, 4.1 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.4 times more Carbohydrate, 6.4 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 36.4 times more Fat, 27.1 times more Saturated Fat, 2.3 times more Omega 3, 59.6 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.