Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	28.5% 828kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.77% 0.57g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	36% 26g	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	38.4% 14.6g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	125% 20mg	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	145% 1.9mg	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	180% 4.32μg	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	6.33% 0.95mg	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	11% 111mg	4.68% 46.8mg	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	522% 41.7mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	24.6% 103mg	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	67% 469mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	13.6% 464mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	87.8% 9.65mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.17% 6.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, more Vitamin C and 52.5 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 2.8 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Vitamin B6 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 4.5 times more Magnesium, 2 times more Phosphorus and 2 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 5.6 times more Iron and 1.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 26.8 times more Fat, 11.1 times more Saturated Fat and 2.4 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 4 times more Carbohydrate and 7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.