Comparing Nutrients in 7 ounces Cereals ready-to-eat, FAMILIA VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.6% 770kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	37% 12g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	31.4% 41g	130g per day for Men 19-50 years
Sugars	63.5% 46g	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	NA	NA	g per day for Men 19-50 years
Fiber	44.4% 17g	60% 23g	38g per day for Men 19-50 years
Protein	33.7% 19g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	7.94% 31.8μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.58μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34.3% 343mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	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	69% 5.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	150% 629mg	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	96% 669mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, FAMILIA versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, FAMILIA vs Toasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 1.9 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B3, 8.1 times more Vitamin B6 and 14.9 times more Vitamin B9 than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, FAMILIA vs Toasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 3 times more Calcium and 2.5 times more Magnesium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.5 times more Copper, 2.4 times more Iron, 3.4 times more Phosphorus and 2.8 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Toasted Sunflower Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 9 times more Fat, 8.4 times more Saturated Fat, 24.2 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per seven ounces.