Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	28.5% 828kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	79% 103g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1% 0.72g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.58g	g per day for Men 19-50 years
Fiber	32% 12g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	10% 0.13mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	11% 111mg	114% 1135mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	33.2% 0.3mg	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	527% 42mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	83% 1.9mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin C and 113.5 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• Dried Sunflower Seed Kernels have 8.5 times more Copper, 7.2 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 4.3 times more Potassium and 3.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 10.3 times more Calcium and 5.7 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 35 times more Fat, 15.1 times more Saturated Fat, 1.3 times more Omega 3, 28.8 times more Omega 6, 5.1 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 5 oz.