Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	93% 2685kcal	9.23% 268kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	41% 53.3g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.56% 1.13g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	162% 91g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	6.63% 0.086mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	28.7% 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	243% 19.4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	161% 3.7mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.5% 387g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, WHEATENA, cooked with water, with salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cereals, WHEATENA, cooked with water, with salt 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, WHEATENA, cooked with water, with salt:

• 1 pound of Oil Roasted Sunflower Seeds has 29.1 times more Vitamin B1, 12.7 times more Vitamin B2, 7.6 times more Vitamin B3, 165.2 times more Vitamin B5, 41.7 times more Vitamin B6, 26 times more Vitamin B9, 68.5 times more Vitamin E and 7.8 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• 1 pound of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cereals, WHEATENA, cooked with water, with salt:

• 1 pound of Oil Roasted Sunflower Seeds has 31.6 times more Copper, 7.6 times more Iron, 6 times more Magnesium, 2.5 times more Manganese, 19 times more Phosphorus, 6.3 times more Potassium, 7.1 times more Selenium and 7.6 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• While 1 lb of Cereals, WHEATENA, cooked with water, with salt contains 79.3 times more Sodium and 55.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, WHEATENA, cooked with water, with salt contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 10 times more Energy, 114 times more Fat, 77.7 times more Saturated Fat, 4.5 times more Omega 3, 154.1 times more Omega 6, 1.9 times more Carbohydrate, 12.4 times more Sugars, 5.3 times more Fiber and 9.9 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• 1 pound of Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6