Comparing Nutrients in 7 ounces Cereals ready-to-eat, granola, homemade VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Energy	33.5% 970kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.85g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	75.8% 1.2g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	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	82.2% 107g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	54% 39.3g	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	46.5% 17.7g	45% 17g	38g per day for Men 19-50 years
Protein	48.4% 27g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	41.7% 167μg	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	2.65% 2.4mg	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	147% 22mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 151mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	98% 7.84mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	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	122% 855mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	75.2% 8.28mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, granola, homemade have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.2 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin C per 7 oz.
• Both Cereals ready-to-eat, granola, homemade as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Cereals ready-to-eat, granola, homemade have 2 times more Manganese and 2.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Selenium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Calcium, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, granola, homemade have 10.2 times more Omega 3, 2.7 times more Carbohydrate and 7.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 7 oz.
• Both Cereals ready-to-eat, granola, homemade as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.