Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereal Coffee Substitute

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Sunflower Seeds	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	28.5% 828kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	85.5% 111g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	9.05% 6.56g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	87% 33g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	81.5% 1.06mg	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	80.4% 322μg	18.4% 73.7μg	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	2.2% 2mg	0% 0mg	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	332% 50mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	11% 111mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	32.8% 0.29mg	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	93% 7.44mg	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	82.3% 346mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	67.8% 1.56mg	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	134% 936mg	117% 822mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	102% 3463mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereal Coffee Substitute:

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 35.9 times more Vitamin E than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 2.1 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereal Coffee Substitute Powder have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereal Coffee Substitute:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 8.7 times more Copper, 1.3 times more Magnesium, 1.8 times more Manganese and 9.8 times more Zinc than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 3.8 times more Potassium and 9.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereal Coffee Substitute Powder have similar amounts of Iron, Phosphorus and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 20.4 times more Fat, 7.4 times more Saturated Fat, 20.3 times more Omega 6 and 3.5 times more Protein than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 1.4 times more Omega 3, 3.9 times more Carbohydrate, 1.8 times more Sugars and 2.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereal Coffee Substitute Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.