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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	91% 2649kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	8.75% 1.5g	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	313% 407g	130g per day for Men 19-50 years
Sugars	16.4% 12g	321% 233g	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	19.6% 14g	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	% 37.4g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 161g	g per day for Men 19-50 years
Fiber	103% 39g	31% 11.8g	38g per day for Men 19-50 years
Protein	168% 94g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	721% 9.38mg	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	840% 3361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1261% 30.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	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	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	35.4% 354mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	149% 1.34mg	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	449% 36mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	168% 3.86mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.34% 12.5g	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, GOLDEN PUFFS:

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 185 times more Vitamin A, 6.1 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, 19.7 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, GOLDEN PUFFS have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 6.1 times more Copper, 7.1 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.5 times more Iron, 22.7 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 57.8 times more Fat, 27.7 times more Saturated Fat, 3 times more Omega 3, 70.3 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.5 times more Carbohydrate and 19.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.