Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 539kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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% 128g	22% 28.3g	130g per day for Men 19-50 years
Sugars	105% 76g	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	18.7% 7.1g	32% 12g	38g per day for Men 19-50 years
Protein	14% 7.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	131% 1179μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	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	207% 2.7mg	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	131% 524μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	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	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	119% 9.5mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	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	46% 322mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	8.98% 135mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.054% 2g	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, GOLDEN CRISP vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 277.3 times more Vitamin A, 4.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 106.6 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISP vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 1.3 times more Iron and 10.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Calcium, 9 times more Copper, 5.5 times more Magnesium, 2.9 times more Phosphorus and 3.7 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Dried Sunflower Seed Kernels have similar amounts of Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 4.5 times more Carbohydrate and 20.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 30.3 times more Fat, 22.3 times more Saturated Fat, 1.6 times more Omega 3, 41 times more Omega 6, 1.7 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.