Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 712kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	1.4% 1g	7.17% 5.2g	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	% 0.81g	% 4.96g	g per day for Men 19-50 years
Fiber	23% 8.73g	45% 17g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	205% 2.67mg	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	NA	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	159% 1590mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	397% 3.57mg	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	738% 59mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	168% 3.87mg	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	47.3% 331mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin C and 113.5 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.3 times more Calcium and 5.7 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Copper, 7.2 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 4.3 times more Potassium and 3.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 35 times more Fat, 15.1 times more Saturated Fat, 28.8 times more Omega 6, 5.1 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.