Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%

Macro Nutrients

	Sunflower Seeds	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	28.5% 828kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	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	84% 109g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.37% 0.99g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, 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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	218% 2.83mg	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	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	0% 0mg	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, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	11% 111mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	NA	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	725% 58mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	134% 936mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	3.88% 132mg	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	0.28% 4.25mg	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	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seeds versus 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 5 ounces of Sunflower Seeds have 1.2 times more Vitamin B1 and more Vitamin E than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Dried Sunflower Seed Kernels.
• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 5 ounces of Sunflower Seeds have 25 times more Magnesium, 6.1 times more Phosphorus, 6.9 times more Potassium and 9.8 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 4.8 times more Calcium and 7.8 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seeds have 1.6 times more Energy, 105 times more Fat, 63.6 times more Saturated Fat, 3.7 times more Sugars, 3 times more Fiber and 2 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.