Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	91% 2649kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	8.9% 8.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	23% 3.9g	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	292% 380g	130g per day for Men 19-50 years
Sugars	16.4% 12g	140% 101g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	168% 94g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	272% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	286% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	273% 43.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	335% 4.35mg	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	218% 871μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	544% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	35.4% 354mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	87% 0.78mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	828% 19mg	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	179% 1252mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.74% 27.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 109.9 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Dried Sunflower Seed Kernels have 6 times more Calcium, 10.4 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium, 12.9 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.2 times more Manganese and 2.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 27.1 times more Fat, 14.9 times more Saturated Fat, 26.8 times more Omega 6 and 2.7 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 4.2 times more Carbohydrate and 8.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.