Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	91% 2640kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	316% 411g	130g per day for Men 19-50 years
Sugars	17% 12.4g	293% 213g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	0% 0μg	353% 3175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	915% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	956% 12.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	914% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	1127% 14.7mg	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	269% 1075μg	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	244% 220mg	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	789% 118mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	29.2% 0.26mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	259% 3878mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 1 pound of Roasted Sunflower Seeds has 372.9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains more Vitamin A, 22.8 times more Vitamin B1, 11.1 times more Vitamin B2, 4.6 times more Vitamin B3, 4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 34.6 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 1 pound of Roasted Sunflower Seeds has 14 times more Calcium, 31.6 times more Copper, 32.3 times more Magnesium, 31.2 times more Phosphorus, 12 times more Potassium and 12.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 1.5 times more Iron and 285 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain similar levels of Zinc per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Energy, 142.3 times more Fat, 56.1 times more Saturated Fat, 13.8 times more Omega 3, 214.3 times more Omega 6, 5.8 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 3.8 times more Carbohydrate and 17.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3 and Omega 6