Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.42% 99kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	0.082% 0.06g	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	58% 22g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	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	9.1% 0.11mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	123% 1.6mg	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	5.95% 24μg	118% 470μg	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	0.26% 0.04mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	4.63% 185μg	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	93% 7.42mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	182% 4.2mg	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	4.25% 29.8mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B1, 9.8 times more Vitamin B2, 13.5 times more Vitamin B3, 99.2 times more Vitamin B5, 61.8 times more Vitamin B6, 19.8 times more Vitamin B9, more Vitamin C, 1305 times more Vitamin E and 27 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Roasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.2 times more Calcium and 73 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 45.8 times more Copper, 25.8 times more Magnesium, more Manganese, 77 times more Phosphorus, 53.1 times more Potassium, 28.3 times more Selenium and 40.7 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 11.6 times more Energy, 237.1 times more Fat, 158.2 times more Saturated Fat, 5.8 times more Omega 3, 321.4 times more Omega 6, 2.3 times more Carbohydrate, 91 times more Sugars, 22.2 times more Fiber and 13.4 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.