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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	91% 2649kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	36.4% 11.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	14.5% 2.46g	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	303% 393g	130g per day for Men 19-50 years
Sugars	16.4% 12g	301% 218g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	168% 94g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	242% 2182μg	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	0.6% 0.091mg	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 ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	35.4% 354mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	161% 1.45mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	106% 1588mg	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	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1758.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 160.3 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 Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K in 1 lb.

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

• Dried Sunflower Seed Kernels have 5.6 times more Copper, 12 times more Magnesium, 9.2 times more Phosphorus, 3.2 times more Potassium and 10.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 4.3 times more Calcium, 5.7 times more Iron, 38.9 times more Sodium and 2.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 11.2 times more Fat, 1.7 times more Saturated Fat, 5 times more Omega 3, 42.4 times more Omega 6, 2.6 times more Fiber and 6.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 4.3 times more Carbohydrate and 18.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.