Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	91% 2649kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	56.4% 54.7g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	81.4% 14g	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	273% 355g	130g per day for Men 19-50 years
Sugars	16.4% 12g	206% 149g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	168% 94g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	251% 2259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	473% 75.6mg	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	579% 7.53mg	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	756% 3025μg	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	7.06% 6.35mg	101% 91mg	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	1064% 160mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	35.4% 354mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	67% 0.6mg	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	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	29% 122mg	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	162% 1134mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Sunflower Seeds has 81.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 166 times more Vitamin A, 4 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Sunflower Seeds has 13.5 times more Copper, 12 times more Magnesium, 2.6 times more Phosphorus, 4.1 times more Potassium and 2.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 4.3 times more Calcium, 5.7 times more Iron, 52.6 times more Sodium and 2.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 1.4 times more Energy, 4.3 times more Fat, 2.4 times more Saturated Fat, 7.6 times more Omega 6, 1.7 times more Fiber and 6.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 18 times more Omega 3, 3.9 times more Carbohydrate and 12.5 times more Sugars than Dried Sunflower Seed Kernels.