Comparing Nutrients in 5 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 553kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	91% 118g	22% 28.3g	130g per day for Men 19-50 years
Sugars	68% 49g	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	16.4% 6.24g	32% 12g	38g per day for Men 19-50 years
Protein	16.7% 9.36g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	117% 1049μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	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	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	118% 472μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	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	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.78% 0.57mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.4% 34mg	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	159% 12.8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	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	48% 336mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	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, Waffle Crisp vs Sunflower Seeds:

• Cereals ready-to-eat, Post, Waffle Crisp have 246.7 times more Vitamin A, 3.9 times more Vitamin B2, 2 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 87.9 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp vs Sunflower Seeds:

• Cereals ready-to-eat, Post, Waffle Crisp have 1.7 times more Iron, 66.2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 9 times more Copper, 4.5 times more Magnesium, 2.8 times more Phosphorus, 3 times more Potassium and 2.7 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp have 1.6 times more Omega 3, 4.2 times more Carbohydrate and 13.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.3 times more Fat, 5 times more Saturated Fat, 14.4 times more Omega 6, 2 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.