Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 734kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	37% 12g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	31.4% 41g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	60% 23g	38g per day for Men 19-50 years
Protein	37.2% 21g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted 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	82.7% 0.99mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	60% 240μg	118% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	120% 1203mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	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	32.6% 228mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Toasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.5 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 13.6 times more Vitamin B5, 7.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Toasted 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 cooking, dry vs Toasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 10.6 times more Calcium and 4.2 times more Iron than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.9 times more Copper, 4.8 times more Magnesium, 10.1 times more Phosphorus, 4.1 times more Potassium and 6 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 37.9 times more Fat, 25 times more Saturated Fat, 50.5 times more Omega 6, 3 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 7 oz.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.