Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	91% 2649kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	80.6% 13.7g	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	247% 322g	130g per day for Men 19-50 years
Sugars	16.4% 12g	109% 79.4g	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	134% 51g	38g per day for Men 19-50 years
Protein	168% 94g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	191% 1715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	227% 2.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	241% 38.6mg	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	279% 3.63mg	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	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	472% 11.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.4% 308IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	35.4% 354mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	181% 1.63mg	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	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	106% 445mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.69% 25.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 1.7 times more Vitamin B6, 14 times more Vitamin C and 21.4 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 126 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 5 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 2 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 5.3 times more Iron and 26.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.8 times more Fat, 4.1 times more Saturated Fat, 7.6 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 7 times more Omega 3, 3.5 times more Carbohydrate, 6.7 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.