Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.6% 568kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	26.2% 34g	130g per day for Men 19-50 years
Sugars	83% 60.2g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	75.4% 679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	87.7% 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	236% 945μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.5% 28.3mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	288% 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	532% 42.5mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	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	11.5% 80.8mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have more Vitamin A, 11.8 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 174 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 7.9 times more Iron, 268.7 times more Sodium and 2.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 30.5 times more Copper, 25.8 times more Magnesium, 20.3 times more Phosphorus, 7.7 times more Potassium and 13.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 3.4 times more Carbohydrate and 15.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 9.4 times more Fat, 2.3 times more Saturated Fat, 4.6 times more Omega 3, 48.6 times more Omega 6, 6.5 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.