Comparing Nutrients in 1 pound Sunflower Seeds VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	91% 2649kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	36.6% 6.22g	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	286% 372g	130g per day for Men 19-50 years
Sugars	16.4% 12g	95% 69g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	168% 94g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	391% 3515μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	488% 78mg	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	593% 7.7mg	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	782% 3130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	983% 23.6μg	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	104% 626IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	35.4% 354mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	151% 1.36mg	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	1582% 127mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	109% 458mg	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% 1270mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	394% 217μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	142% 2132mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

• Dried Sunflower Seed Kernels have more Vitamin C and 43.4 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 258.3 times more Vitamin A, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3 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, GRAPE-NUTS Flakes have similar amounts of Vitamin B1 per 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 6 times more Copper, 3.2 times more Magnesium, 2.4 times more Phosphorus and 1.9 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 5.3 times more Iron, 52.2 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 13.9 times more Fat, 8.9 times more Saturated Fat, 16.8 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.1 times more Omega 3, 4.1 times more Carbohydrate and 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.