Comparing Nutrients in 5 ounces Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 517kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	22% 28.3g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	11% 4.1g	32% 12g	38g per day for Men 19-50 years
Protein	26.5% 15g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	147% 1.9mg	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	80.4% 322μg	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	0% 0mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	53.4% 534mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	NA	283% 2.55mg	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	725% 58mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.76mg	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	22% 155mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.18% 6.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry versus 5 oz of Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Sunflower Seeds:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Sunflower Seeds.
• While 5 oz of Dried Sunflower Seed Kernels contain more Vitamin E than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin E
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Sunflower Seeds:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 4.8 times more Calcium and 7.8 times more Iron than Sunflower Seeds.
• While 5 oz of Dried Sunflower Seed Kernels contain 25 times more Magnesium, 6.1 times more Phosphorus, 6.9 times more Potassium and 9.8 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 3.9 times more Carbohydrate than Sunflower Seeds.
• While 5 oz of Dried Sunflower Seed Kernels contain 1.6 times more Energy, 105 times more Fat, 63.6 times more Saturated Fat, 3.7 times more Sugars, 3 times more Fiber and 2 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.