Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST Raisin Bran Cereal VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 459kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.13% 1.04g	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	86% 112g	22% 28.3g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	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	51% 19.4g	32% 12g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	60% 539μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	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	120% 481μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	148% 3.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.28mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 96IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	324% 26mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	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	68.6% 481mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	36% 541mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.33% 12g	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 Raisin Bran Cereal vs Sunflower Seeds:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 126.7 times more Vitamin A, 2 times more Vitamin B2, 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 2.5 times more Vitamin B1, 5.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin C and 65.1 times more Vitamin E than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST Raisin Bran Cereal vs Sunflower Seeds:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 3.5 times more Iron, 1.6 times more Manganese and 42.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 4.5 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 9 times more Selenium and 1.3 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 3.9 times more Carbohydrate, 12.6 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 32.2 times more Fat, 15.1 times more Saturated Fat, 31.4 times more Omega 6 and 2.7 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.