Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	91% 2649kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	26% 0.42g	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	258% 335g	130g per day for Men 19-50 years
Sugars	16.4% 12g	145% 105g	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	101% 38.6g	38g per day for Men 19-50 years
Protein	168% 94g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	51% 8.16mg	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	35% 0.45mg	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	18% 72.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	55% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	3.02% 2.72mg	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	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	35.4% 354mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	205% 1.85mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	342% 1438mg	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	218% 1529mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	66% 2241mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.23% 8.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals ready-to-eat, FAMILIA:

• Dried Sunflower Seed Kernels have 4.6 times more Vitamin B1, 4.6 times more Vitamin B3, 13.5 times more Vitamin B6, 14.2 times more Vitamin B9, 2.3 times more Vitamin C and 30.3 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals ready-to-eat, FAMILIA:

• Dried Sunflower Seed Kernels have 4.4 times more Copper, 1.9 times more Iron, 2 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium and 2.6 times more Zinc than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 2.2 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, FAMILIA have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 8.2 times more Fat, 6.3 times more Saturated Fat, 14.9 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 1.5 times more Omega 3, 3.7 times more Carbohydrate and 8.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, FAMILIA have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.