Comparing Nutrients in 5 ounces Cereals, whole wheat hot natural cereal, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.7% 485kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.78% 1.32g	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% 107g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	35.4% 13.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	28.3% 16g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Oil 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	47.2% 0.57mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	27.6% 111μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.86mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	60% 4.8mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	76.7% 537mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, whole wheat hot natural cereal, dry vs Oil Roasted Sunflower Seeds:

• Cereals, whole wheat hot natural cereal, dry have 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Vitamin B5, 2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 27.7 times more Vitamin E and 1.3 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Cereals, whole wheat hot natural cereal, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, whole wheat hot natural cereal, dry vs Oil Roasted Sunflower Seeds:

• Cereals, whole wheat hot natural cereal, dry have 1.5 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Calcium, 3.9 times more Copper, 1.3 times more Iron, 3 times more Phosphorus and 2 times more Zinc than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, whole wheat hot natural cereal, dry have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 25.7 times more Fat, 23.6 times more Saturated Fat, 36.7 times more Omega 6, 7.4 times more Sugars and 1.8 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Cereals, whole wheat hot natural cereal, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.