Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	98% 127g	22% 28.3g	130g per day for Men 19-50 years
Sugars	100% 72.8g	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	6.1% 4.44g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 50g	% 3.54g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	32% 12g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	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	263% 1050μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	394% 9.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.5% 39mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35.7% 214IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	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	140% 11.2mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	45% 315mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 185 times more Vitamin A, 6.1 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, 19.7 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.5 times more Iron, 22.7 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 6.1 times more Copper, 7.1 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.5 times more Carbohydrate and 19.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 57.8 times more Fat, 27.7 times more Saturated Fat, 3 times more Omega 3, 70.3 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.