Comparing Nutrients in 7 ounces Cereals, MALT-O-MEAL, chocolate, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 720kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	121% 158g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	NA	% 4.96g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	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, MALT-O-MEAL, chocolate, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	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	567% 2268μg	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	27.4% 4.1mg	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, MALT-O-MEAL, chocolate, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	74.4% 744mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	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	1064% 85mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	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	35% 246mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, MALT-O-MEAL, chocolate, dry vs Sunflower Seeds:

• Cereals, MALT-O-MEAL, chocolate, dry have 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B5, more Vitamin C and 17 times more Vitamin E than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, MALT-O-MEAL, chocolate, dry vs Sunflower Seeds:

• Cereals, MALT-O-MEAL, chocolate, dry have 4.8 times more Calcium and 8.2 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.8 times more Copper, 9.8 times more Magnesium, 5.3 times more Phosphorus, 2.6 times more Potassium and 5.7 times more Zinc than Cereals, MALT-O-MEAL, chocolate, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, MALT-O-MEAL, chocolate, dry have 4 times more Carbohydrate and 6.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 62.8 times more Fat, 14.4 times more Saturated Fat, 3.1 times more Fiber and 2 times more Protein than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.