Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, instant, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 726kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.08% 1.37g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	% 4.96g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	45% 17g	38g per day for Men 19-50 years
Protein	37.6% 21g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	296% 2661μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	221% 2.66mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.54mg	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	177% 708μg	113% 450μg	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	1.46% 0.22mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	71% 708mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	709% 56.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 204mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, instant, dry vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, instant, dry have 447 times more Vitamin A, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B5, more Vitamin C and 319.7 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, instant, dry vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, instant, dry have 4.6 times more Calcium, 5.4 times more Iron and 63.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.3 times more Copper, 9.6 times more Magnesium, 6.4 times more Phosphorus, 5.6 times more Potassium, 2.7 times more Selenium and 5.1 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, instant, dry have 1.4 times more Omega 3 and 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 36.8 times more Fat, 20.1 times more Saturated Fat, 33.3 times more Omega 6, 6.6 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.