Comparing Nutrients in 7 ounces Cereals, corn grits, white, regular and quick, enriched, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 734kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	35% 45.4g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 4.7g	g per day for Men 19-50 years
Fiber	24% 9.13g	55.4% 21g	38g per day for Men 19-50 years
Protein	27% 15g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Oil 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	210% 2.52mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.86mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	121% 1.57mg	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	85% 339μg	116% 464μg	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	2.43% 2.2mg	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	2.78% 0.42mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	398% 3.58mg	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	75.7% 6.05mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	179% 4.13mg	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	31.5% 220mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry versus 7 oz of Oil 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, dry vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 4 times more Vitamin B1 and 1.2 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 27.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, 173 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Oil Roasted Sunflower Seed Kernels 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, dry vs Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 21.8 times more Calcium, 60.1 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 14.3 times more Manganese, 10.3 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Selenium and 7.2 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 3.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 29.3 times more Fat, 20.8 times more Saturated Fat, 2.9 times more Omega 3, 40.4 times more Omega 6, 5.5 times more Sugars, 2.3 times more Fiber and 2.6 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3