Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.7% 485kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.73% 2.65g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.05% 1.2g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	25% 32.4g	130g per day for Men 19-50 years
Sugars	64.6% 47g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	38% 14.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	19.3% 11g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	40% 359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	86.4% 1.12mg	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	120% 481μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	149% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	284% 2.56mg	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	270% 21.6mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	68.6% 481mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	99% 54.7μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	44% 661mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal versus 5 oz of Oil Roasted 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, Raisin Bran Cereal vs Oil Roasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 201.8 times more Vitamin E and 10.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Oil Roasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3.6 times more Iron, 155.3 times more Sodium and 1.2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 3.6 times more Copper, 3.4 times more Phosphorus and 2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3.5 times more Carbohydrate and 10.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 27.4 times more Fat, 16.7 times more Saturated Fat, 1.3 times more Omega 3, 40.4 times more Omega 6 and 2.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per five ounces.