Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	91% 2649kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	41.3% 7.02g	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	268% 348g	130g per day for Men 19-50 years
Sugars	16.4% 12g	189% 137g	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	1.13% 0.82g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 135g	g per day for Men 19-50 years
Fiber	103% 39g	86% 32.7g	38g per day for Men 19-50 years
Protein	168% 94g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	349% 3139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	404% 4.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	350% 4.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	511% 6.64mg	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	168% 671μg	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	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	35.4% 354mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	121% 1.1mg	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	587% 47mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	453% 10.4mg	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	198% 1383mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin C and 69 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 230.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Dried Sunflower Seed Kernels have 7.5 times more Copper, 3.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 2.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3.3 times more Calcium, 2 times more Iron and 56.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 10.9 times more Fat, 5.7 times more Saturated Fat, 14.9 times more Omega 6 and 2.2 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3.8 times more Carbohydrate and 11.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.