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

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, WHEATENA, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 506kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	4.24% 4.1g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	9.66% 0.15g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	NA	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	47.7% 18g	43% 16.3g	38g per day for Men 19-50 years
Protein	33% 18.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	87.8% 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	21% 83.6μg	84.3% 337μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.5% 4.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71% 709mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	289% 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	63.3% 5.06mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	324% 7.46mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B1, 2 times more Vitamin B2, 26.1 times more Vitamin B5, 6.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Cereals, WHEATENA, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Cereals, WHEATENA, dry have 8.8 times more Calcium and 2.5 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.6 times more Copper, 1.9 times more Iron and 3 times more Phosphorus than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, WHEATENA, dry have 1.4 times more Omega 3 and 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 19.6 times more Fat, 13.8 times more Saturated Fat, 27.6 times more Omega 6 and 1.3 times more Protein than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Cereals, WHEATENA, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.