Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 498kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	26.2% 34g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	46.3% 17.6g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	30% 16.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	87.7% 1.14mg	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	14% 56.7μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	6.14% 0.92mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	288% 2.6mg	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	44.3% 3.54mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	77.8% 544mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.32mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size versus 5 oz of 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, POST, Shredded Wheat, original spoon-size vs Roasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.7 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 8.8 times more Vitamin B5, 5.7 times more Vitamin B6, 5.9 times more Vitamin B9, 40.2 times more Vitamin E and 1.8 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Roasted Sunflower Seeds:

• 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5.5 times more Copper, 1.5 times more Iron, 3 times more Phosphorus, 2.2 times more Potassium, 13.4 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Roasted Sunflower Seeds contain similar levels of Calcium and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 3.4 times more Carbohydrate than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 23.7 times more Fat, 13 times more Saturated Fat, 26.6 times more Omega 6, 3 times more Sugars and 1.6 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per five ounces.