Comparing Nutrients in 1 pound Sunflower Seed Flour VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Sunflower Seed Flour	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	51% 1479kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	290% 376g	130g per day for Men 19-50 years
Sugars	NA	217% 157g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	389% 218g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	373% 3357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	593% 7.7mg	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	378% 1510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	51.7% 517mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	101% 0.91mg	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	510% 41mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	NA	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	309% 34mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp 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, Waffle Crisp:

• 1 pound of Sunflower Seed Flour has 2.5 times more Vitamin B1 than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 370 times more Vitamin A, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Partially Defatted Sunflower Seed Flour as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 pound of Sunflower Seed Flour has 4.8 times more Calcium, 8.6 times more Copper, 4.8 times more Magnesium, 2.9 times more Phosphorus and 2.9 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 1.4 times more Iron, 3.2 times more Potassium, 198.7 times more Sodium and 1.5 times more Zinc 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 7.3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 3.1 times more Fat, 6.5 times more Saturated Fat, 46.5 times more Omega 3, 1.8 times more Omega 6 and 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, Post, Waffle Crisp offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3