Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	28.4% 825kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	NA	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	86.8% 113g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	NA	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	49% 27.4g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	18.5% 0.24mg	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	11.3% 45.4μg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	562% 45mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	108% 2.5mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	317% 174μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, wheat, puffed, fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Cereals ready-to-eat, wheat, puffed, fortified 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, wheat, puffed, fortified:

• 5 ounces of Roasted Sunflower Seeds have 13.6 times more Vitamin B5, 4.7 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 24.5 times more Vitamin B1, 7.3 times more Vitamin B2 and 5 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, wheat, puffed, fortified:

• 5 ounces of Roasted Sunflower Seeds have 2.5 times more Calcium, 4.5 times more Copper, 1.2 times more Manganese, 3.3 times more Phosphorus, 2.4 times more Potassium and 2.2 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 8.3 times more Iron and 1.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, wheat, puffed, fortified contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 41.5 times more Fat, 26.1 times more Saturated Fat, 2.5 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, wheat, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.