Comparing Nutrients in 5 ounces HEALTH VALLEY, FIBER 7 Flakes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.3% 500kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	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	85.2% 111g	26.2% 34g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	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	52.6% 20g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	50% 200μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	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	9.36% 1.4mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 101mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	75.3% 0.68mg	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	45% 3.6mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	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	66.2% 464mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 5 times more Vitamin B1, 2.4 times more Vitamin B2, more Vitamin B12 and 3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 26.4 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 5 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Manganese and 66.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 1.5 times more Iron, 3.5 times more Phosphorus, 1.8 times more Potassium, 4.2 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.2 times more Carbohydrate, 7.3 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 35.3 times more Fat, 20 times more Saturated Fat, 2 times more Omega 3, 57.1 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.