Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	28.4% 825kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	87.6% 114g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	41% 29.8g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	26.5% 10g	38g per day for Men 19-50 years
Protein	49% 27.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	185% 2.4mg	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	84% 336μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63% 378IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	47.2% 0.43mg	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	67.3% 5.4mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.3 times more Vitamin B5, 84.2 times more Vitamin E and 1.9 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 12.3 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Calcium, 6.1 times more Copper, 1.3 times more Magnesium, 3.7 times more Phosphorus, 3.2 times more Potassium and 3.8 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 7.9 times more Iron and 197.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 10.8 times more Fat, 4.7 times more Saturated Fat, 19 times more Omega 6, 1.6 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 3.3 times more Carbohydrate and 7.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Omega 3 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.