Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Sunflower Seed Flour	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	16% 462kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	87.6% 114g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	19.4% 7.37g	26.5% 10g	38g per day for Men 19-50 years
Protein	122% 68g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	185% 2.4mg	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	78.7% 315μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63% 378IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	16% 162mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	47.2% 0.43mg	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	117% 9.4mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	NA	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	140% 977mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals ready-to-eat, POST, ALPHA-BITS per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 5 ounces of Sunflower Seed Flour have 2.5 times more Vitamin B1 and 8.7 times more Vitamin B5 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 370.5 times more Vitamin A, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 15.4 times more Vitamin C and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 5 ounces of Sunflower Seed Flour have 3.3 times more Calcium, 5.7 times more Copper, 3.5 times more Magnesium, 2.2 times more Phosphorus and 2.8 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 4.5 times more Iron, 4 times more Potassium and 197.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Zinc per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 4.8 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.9 times more Fat, 8 times more Saturated Fat, 38.5 times more Omega 3, 2 times more Omega 6, 2.2 times more Carbohydrate and 1.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, POST, ALPHA-BITS offer comparable quantities of Energy per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3