Comparing Nutrients in 5 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 490kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	381% 6.1g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	71.7% 93g	26.2% 34g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	0.41% 0.3g	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	% 0.58g	NA	g per day for Men 19-50 years
Sucrose	% 1.33g	NA	g per day for Men 19-50 years
Fiber	75.7% 28.8g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	40.4% 22.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	80.2% 0.96mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	18.8% 75μg	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	3.78% 3.4mg	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	8.5% 1.28mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.5% 135mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	71.4% 5.7mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	75.7% 530mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.28g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 6.4 times more Vitamin B1 and 1.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 11.3 times more Vitamin B5, 4.5 times more Vitamin B9, 29 times more Vitamin E and 1.5 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.4 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese and 68.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 3.1 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 62.3 times more Omega 3, 2.7 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 4.3 times more Fat, 5.5 times more Saturated Fat, 19.5 times more Omega 6 and 1.8 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.