Comparing Nutrients in 7 ounces Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.86% 141kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	7.47% 5.4g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	58% 22g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	123% 1.6mg	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	14% 55.6μg	118% 470μg	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	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.2% 2mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	404% 3.63mg	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	14% 1.13mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	182% 4.2mg	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	5.67% 39.7mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.45% 165g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Roasted Sunflower Seeds:

• 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B2, 8.8 times more Vitamin B3, 153 times more Vitamin B5, 17.5 times more Vitamin B6, 8.5 times more Vitamin B9, 870 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Roasted Sunflower Seeds:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 69.1 times more Water than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 70 times more Calcium, more Copper, 6.7 times more Iron, 18.4 times more Magnesium, 57 times more Manganese, 57.8 times more Phosphorus, 31.5 times more Potassium, 25.6 times more Selenium and 29.4 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Energy, 108.3 times more Fat, 79.1 times more Saturated Fat, more Omega 3, 198.7 times more Omega 6, 1.6 times more Carbohydrate, 22.8 times more Sugars, 13.9 times more Fiber and 11.3 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6