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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	97% 2808kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	8.74% 8.5g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	280% 365g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	122% 46.3g	38g per day for Men 19-50 years
Protein	139% 78g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	251% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	240% 38.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	26% 259mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	865% 69mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	220% 1538mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	262% 29mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains more Vitamin A, 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Calcium, 3.6 times more Copper and 3.4 times more Phosphorus than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 2.2 times more Iron and 155.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Magnesium, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.8 times more Energy, 30.4 times more Fat, 14 times more Saturated Fat, 1.3 times more Omega 3, 44.2 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal offer comparable quantities of Fiber per one pound.