Comparing Nutrients in 5 ounces Cereals ready-to-eat, FAMILIA VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 550kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	80.5% 105g	22% 28.3g	130g per day for Men 19-50 years
Sugars	45.4% 33g	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	31.7% 12g	32% 12g	38g per day for Men 19-50 years
Protein	24% 13.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	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	11% 0.14mg	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	5.67% 22.7μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	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	11% 1.64mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	49.3% 3.94mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	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	68.2% 478mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, FAMILIA vs Sunflower Seeds:

• Cereals ready-to-eat, FAMILIA have 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 4.6 times more Vitamin B3, 13.5 times more Vitamin B6, 14.2 times more Vitamin B9, 2.3 times more Vitamin C and 30.3 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, FAMILIA vs Sunflower Seeds:

• Cereals ready-to-eat, FAMILIA have 2.2 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Copper, 1.9 times more Iron, 2 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium and 2.6 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, FAMILIA have 1.5 times more Omega 3, 3.7 times more Carbohydrate and 8.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 8.2 times more Fat, 6.3 times more Saturated Fat, 14.9 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, FAMILIA as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.