Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	91% 2640kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	8.74% 8.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	280% 365g	130g per day for Men 19-50 years
Sugars	17% 12.4g	207% 150g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	128% 1148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	251% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	240% 38.4mg	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	297% 3.86mg	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	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	478% 11.5μg	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	77% 463IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	256% 2.3mg	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	865% 69mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	147% 617mg	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	220% 1538mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	318% 175μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	141% 2114mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	262% 29mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.92% 34g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin C, 145 times more Vitamin E and 9 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain more Vitamin A, 5.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 3.6 times more Copper, 3.4 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 4 times more Iron and 155.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 26.6 times more Fat, 12.3 times more Saturated Fat, 38.7 times more Omega 6 and 2.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 3.3 times more Carbohydrate and 12.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.