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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	22.5% 29g	130g per day for Men 19-50 years
Sugars	100% 72.8g	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	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	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	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	263% 1050μg	84.3% 337μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	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	140% 11.2mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	45% 315mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 5.4 times more Vitamin B1, 7.6 times more Vitamin B2, 6 times more Vitamin B3, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 19.7 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 22.3 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 68 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 6.2 times more Copper, 2.8 times more Magnesium, 2.5 times more Manganese, 5.2 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Toasted Sunflower Seeds contain similar levels of Iron per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 63.8 times more Fat, 37 times more Saturated Fat, 4 times more Omega 3, 114 times more Omega 6, 4.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6