Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	28.4% 825kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	18.5% 3.15g	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	83% 108g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	46% 33.5g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	49% 27.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	99% 1.3mg	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	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.87μg	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	17.2% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	74.5% 0.67mg	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	174% 14mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	152% 3.5mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	16% 541mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.1 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C, 11.3 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 6.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 3.9 times more Copper, 3.9 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 1.9 times more Zinc than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.6 times more Iron and 81.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 8.9 times more Fat, 6.5 times more Saturated Fat, 14.8 times more Omega 6 and 2.7 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3.2 times more Carbohydrate and 8.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.