Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	91% 2640kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	80.6% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	247% 322g	130g per day for Men 19-50 years
Sugars	17% 12.4g	109% 79.4g	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	134% 51g	38g per day for Men 19-50 years
Protein	157% 87.7g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	191% 1715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	227% 2.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	241% 38.6mg	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	279% 3.63mg	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	472% 11.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.4% 308IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	31.8% 318mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	181% 1.63mg	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	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	106% 445mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.69% 25.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Vitamin C and 15.9 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Vitamin A, 5.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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, POST GREAT GRAINS Banana Nut Crunch:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 5.1 times more Copper, 1.3 times more Magnesium, 4.1 times more Phosphorus, 2.4 times more Potassium, 2.5 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 7.4 times more Iron and 79.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 5.7 times more Fat, 4.7 times more Saturated Fat, 10.9 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 6.1 times more Omega 3, 2.9 times more Carbohydrate and 6.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Fiber per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.