Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	97% 2808kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	46% 7.8g	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% 364g	130g per day for Men 19-50 years
Sugars	NA	131% 95g	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	84.8% 32.2g	38g per day for Men 19-50 years
Protein	139% 78g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3361μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	593% 7.7mg	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	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	202% 1211IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	26% 259mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	107% 449mg	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	200% 1402mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	NA	172% 95μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS:

• 1 pound of Toasted Sunflower Seeds has 9.3 times more Vitamin B5 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS contains more Vitamin A, 4 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Calcium, 6.1 times more Copper, 1.3 times more Magnesium, 3.7 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS contains 4.4 times more Iron and 197.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Energy, 12.3 times more Fat, 5.4 times more Saturated Fat, 21.7 times more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS contains 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, POST, ALPHA-BITS offer comparable quantities of Omega 3 per one pound.