Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	28.5% 828kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	7.83% 7.6g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	14.3% 2.44g	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	83% 108g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	6.98% 5.06g	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	40% 15g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	169% 1518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	166% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	195% 2.53mg	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	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	33.7% 30.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	11% 111mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	67.6% 0.61mg	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	569% 45.6mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	166% 3.83mg	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	109% 760mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	121% 66.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	173% 19mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.14% 5.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• Dried Sunflower Seed Kernels have 2.9 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 357 times more Vitamin A, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 15.3 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• Dried Sunflower Seed Kernels have 4.2 times more Copper, 2.3 times more Magnesium and 1.2 times more Phosphorus than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 4.6 times more Calcium, 6.1 times more Iron, 1.4 times more Manganese, 63.4 times more Sodium and 2.7 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 9.6 times more Fat, 4.8 times more Saturated Fat, 13.4 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 3.8 times more Carbohydrate and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.