Comparing Nutrients in 1 pound Sunflower Seeds VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	91% 2649kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	11.2% 1.9g	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	315% 409g	130g per day for Men 19-50 years
Sugars	16.4% 12g	246% 178g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	168% 94g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	229% 2059μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	478% 6.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	457% 73mg	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	562% 7.3mg	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	366% 1465μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	915% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 585IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	35.4% 354mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	60.5% 0.54mg	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	658% 52.6mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	13% 54.4mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	136% 2046mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1 and 390.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 151.3 times more Vitamin A, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12, 13.9 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, Frosted Corn Flakes have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 15 times more Copper, 27.1 times more Magnesium, 14.3 times more Phosphorus, 7.9 times more Potassium, 9.6 times more Selenium and 20.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.2 times more Iron and 50.1 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, 59.1 times more Fat, 41.6 times more Saturated Fat, 4.3 times more Omega 3, 54.8 times more Omega 6, 7.2 times more Fiber and 4.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 4.5 times more Carbohydrate and 15 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.