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

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55.2% 1601kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 354g	72% 93g	130g per day for Men 19-50 years
Sugars	125% 91g	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	168% 64g	137% 52g	38g per day for Men 19-50 years
Protein	117% 65.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	160% 640μg	270% 1080μg	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	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.2% 322mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	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	144% 11.5mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	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	212% 1483mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	NA	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	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

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and 3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 lb.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.2 times more Calcium, 1.5 times more Manganese and 66.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 2.7 times more Iron, 3.5 times more Phosphorus 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 Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.8 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 40.3 times more Fat, 22.8 times more Saturated Fat, 2.3 times more Omega 3 and 65.1 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.