Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	30.3% 877kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	68% 49g	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	43% 16.3g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	117% 1049μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 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	84.3% 337μg	118% 472μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	31.5% 0.28mg	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	121% 9.65mg	159% 12.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	24.3% 102mg	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% 1641mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, Post, Waffle Crisp per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 3.8 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 ounces of Toasted Sunflower Seeds have 2.4 times more Calcium, 9.2 times more Copper, 1.8 times more Magnesium, 4.9 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 1.3 times more Iron, 198.7 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 11.4 times more Fat, 6.6 times more Saturated Fat, 23.3 times more Omega 6, 2.6 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, Post, Waffle Crisp offer comparable quantities of Omega 3 per five ounces.