Comparing Nutrients in 7 ounces Cereals, CREAM OF RICE, cooked with water, with salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.56% 103kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0.11% 0.079g	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	NA	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	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	11.7% 0.14mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	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	1.5% 5.95μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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, CREAM OF RICE, cooked with water, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.2% 2mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	98% 7.86mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	12.4% 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	4.8% 33.7mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF RICE, cooked with water, with salt 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, CREAM OF RICE, cooked with water, with salt vs Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 4.5 times more Vitamin B1, 15.6 times more Vitamin B2, 4 times more Vitamin B3, 91.3 times more Vitamin B5, 29.3 times more Vitamin B6, 78 times more Vitamin B9, 1816.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF RICE, cooked with water, with salt.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF RICE, cooked with water, with salt vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have 57.7 times more Sodium and 56.8 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 87 times more Calcium, 53.1 times more Copper, 42.3 times more Magnesium, 14.4 times more Manganese, 67 times more Phosphorus, 24.2 times more Potassium, 26.1 times more Selenium and 32.6 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Oil Roasted Sunflower Seeds contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 11.4 times more Energy, 513 times more Fat, 353.4 times more Saturated Fat, 16.2 times more Omega 3, 1554.9 times more Omega 6, 2 times more Carbohydrate, 77.8 times more Sugars, 106 times more Fiber and 22.3 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein