Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.5% 509kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.68% 1.14g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1% 0.72g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	43% 16.3g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.4% 1.05mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	87.8% 1.14mg	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	NA	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	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	2.93% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	114% 1135mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	289% 2.6mg	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	527% 42mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	130% 3mg	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	34% 237mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Toasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 11.4 times more Vitamin B5, 8.8 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Toasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 14.1 times more Calcium and 4.4 times more Iron than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.7 times more Copper, 2.9 times more Magnesium, 1.6 times more Manganese, 6.9 times more Phosphorus, 3.3 times more Potassium and 3.9 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 38.6 times more Fat, 20.2 times more Saturated Fat, 1.6 times more Omega 3, 46.7 times more Omega 6, 2.6 times more Fiber and 1.5 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.