Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%

Macro Nutrients

	Sunflower Seeds	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	91% 2649kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	269% 350g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.38% 3.18g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	34.6% 13g	38g per day for Men 19-50 years
Protein	168% 94g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	373% 4.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	560% 89.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	698% 9.07mg	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	257% 1030μg	NA	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	35.4% 354mg	171% 1710mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	NA	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	298% 24mg	2321% 186mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 1 pound of Sunflower Seeds has 1.2 times more Vitamin B1 and more Vitamin E than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Dried Sunflower Seed Kernels.
• 1 pound of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 1 pound of Sunflower Seeds has 25 times more Magnesium, 6.1 times more Phosphorus, 6.9 times more Potassium and 9.8 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 4.8 times more Calcium and 7.8 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 1.6 times more Energy, 105 times more Fat, 63.6 times more Saturated Fat, 3.7 times more Sugars, 3 times more Fiber and 2 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.