Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	93% 2685kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	314% 409g	130g per day for Men 19-50 years
Sugars	19.5% 14g	267% 193g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	12% 4.54g	38g per day for Men 19-50 years
Protein	162% 91g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	549% 4944μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	552% 6.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	876% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	751% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	956% 12.4mg	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	265% 1061μg	562% 2250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1304% 31.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	5.04% 4.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	147% 885IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	38.4% 5.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	39.5% 395mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	64.5% 0.58mg	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	243% 19.4mg	432% 34.6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	124% 2.86mg	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	738% 5166mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	247% 27mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 1 pound of Oil Roasted Sunflower Seeds has 11.8 times more Vitamin B5, 28.6 times more Vitamin E and 15.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains more Vitamin A, 4.6 times more Vitamin B1, 9 times more Vitamin B2, 6.4 times more Vitamin B3, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 1 pound of Oil Roasted Sunflower Seeds has 29 times more Calcium, 14.1 times more Copper, 8.5 times more Magnesium, 3.3 times more Manganese, 17 times more Phosphorus, 6.4 times more Potassium and 8.7 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 1.8 times more Iron and 210 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Zinc per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 16.3 times more Fat, 11 times more Saturated Fat, 16.2 times more Omega 3, 135.2 times more Omega 6, 10.6 times more Fiber and 5.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 3.9 times more Carbohydrate and 13.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6