Comparing Nutrients in 5 ounces Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.2% 529kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	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	88.2% 115g	22% 28.3g	130g per day for Men 19-50 years
Sugars	39.7% 28.8g	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	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	37.3% 14g	32% 12g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	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	30.5% 0.4mg	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	10.6% 42.5μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	7.65% 1.15mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.1% 51mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	NA	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	57.8% 4.62mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	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	55.3% 387mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Sunflower Seeds:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 4.8 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 43.4 times more Vitamin E than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 1.6 times more Iron, 4.5 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 4 times more Carbohydrate and 7.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 28.1 times more Fat, more Saturated Fat and 2.5 times more Protein than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.