Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	29% 839kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	7.05% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	87.6% 114g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	64.6% 47g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	38% 14.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	93% 1.2mg	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	83% 332μg	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	80% 0.72mg	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	76% 6.07mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	68.6% 481mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	82% 9mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 5 ounces of Oil Roasted Sunflower Seeds have 201.8 times more Vitamin E and 10.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.6 times more Calcium, 3.6 times more Copper, 3.4 times more Phosphorus and 2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 3.6 times more Iron and 155.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Magnesium, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 27.4 times more Fat, 16.7 times more Saturated Fat, 1.3 times more Omega 3, 40.4 times more Omega 6 and 2.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 3.5 times more Carbohydrate and 10.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal offer comparable quantities of Fiber per five ounces.