Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.83% 111kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	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	% 0.14g	% 4.7g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	14.4% 57.5μg	116% 464μg	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	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	0.53% 0.079mg	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 WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.6% 206mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	101% 8.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	13.3% 93mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.62% 171g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 5.1 times more Vitamin B3, 26 times more Vitamin B5, 25.5 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C, 908.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Oil Roasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 11.3 times more Sodium and 56 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 50.1 times more Copper, 18.1 times more Magnesium, 11.1 times more Manganese, 24.2 times more Phosphorus, 21 times more Potassium and 23.7 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels contain 10.6 times more Energy, 256.5 times more Fat, 138.6 times more Saturated Fat, 13.5 times more Omega 3, 356.3 times more Omega 6, 1.9 times more Carbohydrate, 44.4 times more Sugars, 15.1 times more Fiber and 13.9 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.