Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Sunflower Seeds	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	28.5% 828kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	1.56% 0.27g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	0.16% 0.11g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, whole wheat hot natural cereal, cooked with water, without salt	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	7.9% 1.26mg	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	7.96% 0.1mg	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	4.96% 20μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	11% 111mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	13% 0.12mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	7.42% 31mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Dried Sunflower Seed Kernels have 21.1 times more Vitamin B1, 7.1 times more Vitamin B2, 9.4 times more Vitamin B3, 18.4 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin C and 146.5 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Dried Sunflower Seed Kernels as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Dried Sunflower Seed Kernels have 11.1 times more Calcium, 21.7 times more Copper, 8.5 times more Iron, 14.8 times more Magnesium, 9.6 times more Phosphorus, 9.1 times more Potassium, 4.1 times more Selenium and 10.4 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 17.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 9.4 times more Energy, 128.7 times more Fat, 74.3 times more Saturated Fat, 4 times more Omega 3, 123.3 times more Omega 6, 1.5 times more Carbohydrate, 32.8 times more Sugars, 5.4 times more Fiber and 10.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Dried Sunflower Seed Kernels as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.