Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Sunflower Seeds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	91% 2649kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	6.24% 1.06g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	NA	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	168% 94g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	6.63% 0.086mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	35.4% 354mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	26.2% 0.24mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	162% 3.73mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.5% 387g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals, WHEATENA, cooked with water:

• Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 17.8 times more Vitamin B2, 15.2 times more Vitamin B3, 26.9 times more Vitamin B5, 70.8 times more Vitamin B6, 32.4 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• Both Dried Sunflower Seed Kernels as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals, WHEATENA, cooked with water:

• Dried Sunflower Seed Kernels have 34.6 times more Copper, 9.4 times more Iron, 16.3 times more Magnesium, 2.4 times more Manganese, 11 times more Phosphorus, 8.4 times more Potassium and 7.2 times more Zinc than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 18.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, WHEATENA, cooked with water have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 10.4 times more Energy, 102.9 times more Fat, 59.4 times more Saturated Fat, 3.2 times more Omega 3, 98.5 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 10.4 times more Protein than Cereals, WHEATENA, cooked with water.
• Both Dried Sunflower Seed Kernels as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.