Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	91% 2640kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	41.3% 7.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	268% 348g	130g per day for Men 19-50 years
Sugars	17% 12.4g	189% 137g	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	1.13% 0.82g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 135g	g per day for Men 19-50 years
Fiber	132% 50.3g	86% 32.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	349% 3139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	404% 4.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	350% 4.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	511% 6.64mg	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	269% 1075μg	168% 671μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	31.8% 318mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	121% 1.1mg	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	215% 17.2mg	587% 47mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	453% 10.4mg	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	748% 5239mg	198% 1383mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 pound of Roasted Sunflower Seeds has 11.4 times more Vitamin B5, 1.6 times more Vitamin B9, 51.2 times more Vitamin E and 1.9 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains more Vitamin A, 10.1 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 pound of Roasted Sunflower Seeds has 7.6 times more Copper, 1.4 times more Magnesium, 3.8 times more Phosphorus, 2.4 times more Potassium, 4.7 times more Selenium and 3.1 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 3.7 times more Calcium, 2.7 times more Iron and 168.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, oats, instant, fortified, maple and brown sugar, dry contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Energy, 10.5 times more Fat, 6.7 times more Saturated Fat, 1.4 times more Omega 3, 21.2 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 3.2 times more Carbohydrate and 11.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.