Comparing Nutrients in 1 pound Sunflower Seed Flour VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Sunflower Seed Flour	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	51% 1479kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	281% 365g	130g per day for Men 19-50 years
Sugars	NA	55.4% 40g	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	62% 23.6g	155% 59g	38g per day for Men 19-50 years
Protein	389% 218g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	300% 3.9mg	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	252% 1007μg	391% 1565μg	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	6.55% 5.9mg	0.5% 0.45mg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	51.7% 517mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	171% 1.54mg	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	375% 30mg	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	638% 14.7mg	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	446% 3125mg	303% 2118mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	85.4% 9.4mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour versus 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 pound of Sunflower Seed Flour has 4.9 times more Vitamin B1, 2.2 times more Vitamin B2 and 7.6 times more Vitamin B5 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 1.6 times more Vitamin B9 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Partially Defatted Sunflower Seed Flour as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 pound of Sunflower Seed Flour has 3.6 times more Calcium, 5 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus, 6.4 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 4.2 times more Iron, 1.6 times more Manganese, 6 times more Potassium and 155 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 1.2 times more Omega 6 and 4.3 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 30.5 times more Omega 3, 2.2 times more Carbohydrate and 2.5 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3