Comparing Nutrients in 5 ounces Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.18% 92kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.18% 0.13g	6.1% 4.4g	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	0% 0g	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	% 0g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 3.36g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	39.5% 15g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	86.4% 1.12mg	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	9.57% 38.3μg	83% 332μg	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	0% 0mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	284% 2.56mg	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	10% 0.81mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	128% 2.95mg	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	2.83% 20mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	0.92% 31mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.23% 120g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 4.8 times more Vitamin B2, 5.4 times more Vitamin B3, 169.3 times more Vitamin B5, 22.6 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C, 1816.5 times more Vitamin E and more Vitamin K than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Oil Roasted Sunflower Seeds:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 54.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 87 times more Calcium, more Copper, 7.5 times more Iron, 25.4 times more Magnesium, 56.2 times more Manganese, 81.4 times more Phosphorus, 22 times more Potassium, 29 times more Selenium and 37.2 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 9.1 times more Energy, 131.5 times more Fat, 117.8 times more Saturated Fat, more Omega 3, 263.1 times more Omega 6, 1.7 times more Carbohydrate, 34.6 times more Sugars, 15.1 times more Fiber and 16.3 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.