Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	28.4% 825kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	13% 12.5g	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	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	25% 4.3g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	34.2% 25g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	49% 27.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	87.2% 1.13mg	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	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	148% 3.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	56.7% 0.51mg	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	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	33% 139mg	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	56.5% 395mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	14.5% 495mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Roasted Sunflower Seeds have 15.9 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Vitamin A, 5.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Calcium, 5.1 times more Copper, 1.3 times more Magnesium, 4.1 times more Phosphorus, 2.4 times more Potassium, 2.5 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 7.4 times more Iron and 79.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.5 times more Energy, 5.7 times more Fat, 4.7 times more Saturated Fat, 10.9 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 6.1 times more Omega 3, 2.9 times more Carbohydrate and 6.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch offer comparable quantities of Fiber per five ounces.