Comparing Nutrients in 5 ounces Cereals, WHEATENA, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, WHEATENA, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 506kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	4.24% 4.1g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	9.66% 0.15g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	25% 32.4g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	47.7% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	33% 18.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	86.4% 1.12mg	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	21% 83.6μg	83% 332μg	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	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.5% 4.88mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71% 709mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	284% 2.56mg	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	63.3% 5.06mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	324% 7.46mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	57% 6.25mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, WHEATENA, dry vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 2 times more Vitamin B2, 25.6 times more Vitamin B5, 6.6 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 10.6 times more Vitamin E and 1.3 times more Vitamin K than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
• Both Cereals, WHEATENA, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals, WHEATENA, dry vs Oil Roasted Sunflower Seeds:

• Cereals, WHEATENA, dry have 5.7 times more Calcium and 2.5 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Copper and 3 times more Phosphorus than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, WHEATENA, dry have 1.3 times more Omega 3, 3.3 times more Carbohydrate and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 17.7 times more Fat, 16.4 times more Saturated Fat, 25.3 times more Omega 6, 1.9 times more Sugars and 1.5 times more Protein than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.