Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	22.5% 29g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	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	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	% 0.28g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	26.6% 15g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted 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	59% 0.71mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	43% 172μg	84.3% 337μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	86% 859mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	507% 40.5mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.3% 163mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	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	11.3% 1.25mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Toasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.5 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 13.6 times more Vitamin B5, 7.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Toasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 10.6 times more Calcium and 4.2 times more Iron than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.9 times more Copper, 4.8 times more Magnesium, 10.1 times more Phosphorus, 4.1 times more Potassium and 6 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 37.9 times more Fat, 25 times more Saturated Fat, 50.5 times more Omega 6, 3 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 5 oz.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.