Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, COCOA PEBBLES VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.4% 563kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	93% 121g	22% 28.3g	130g per day for Men 19-50 years
Sugars	70% 50.7g	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	5.97% 2.27g	32% 12g	38g per day for Men 19-50 years
Protein	12% 6.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	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	185% 2.4mg	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	122% 489μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	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	65.2% 391IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	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	110% 8.8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	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	19.2% 135mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	56% 842mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	67% 7.37mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES vs Sunflower Seeds:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 258.7 times more Vitamin A, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 270.5 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, COCOA PEBBLES vs Sunflower Seeds:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 66 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 6 times more Copper, 10.5 times more Magnesium, 6.9 times more Phosphorus, 3.3 times more Potassium and 3.8 times more Selenium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 4.3 times more Carbohydrate and 13.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 12.6 times more Fat, 4 times more Omega 3, 271.2 times more Omega 6, 5.4 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 5 oz.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.