Comparing Nutrients in 5 ounces Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 519kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	7.35% 2.35g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	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	54% 70g	22% 28.3g	130g per day for Men 19-50 years
Sugars	14% 10g	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	44.4% 17g	32% 12g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	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	237% 948μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.45% 8.5mg	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	182% 27.3mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	148% 12mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	106% 444mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	1176% 27mg	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	229% 1602mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	45.7% 1555mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.78g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Sunflower Seeds:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B5, 2.9 times more Vitamin B9, more Vitamin B12 and 4.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.8 times more Vitamin E than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Sunflower Seeds:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 1.6 times more Iron, 9.8 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium and 2.9 times more Copper than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 2.5 times more Carbohydrate, 2.7 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 5.4 times more Fat and 2.7 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.