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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	91% 2640kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	43.4% 7.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	267% 347g	130g per day for Men 19-50 years
Sugars	17% 12.4g	160% 116g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	295% 47mg	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	349% 4.54mg	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	236% 943μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	586% 14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	62.7% 376IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	170% 25.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	31.8% 318mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	96% 404mg	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	165% 1157mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	64.7% 971mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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, POST GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of Roasted Sunflower Seeds has 4.6 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains more Vitamin A, 7.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12, 17.9 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 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, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Calcium, 6.1 times more Copper, 1.4 times more Magnesium, 4.5 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains 71.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Energy, 8.4 times more Fat, 6.5 times more Saturated Fat, 20.1 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains 3.2 times more Carbohydrate and 9.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Omega 3 and Fiber per one pound.