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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.5% 970kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48.2g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.85g	37% 12g	32g per day for Men 19-50 years
Omega 3	75.8% 1.2g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	54% 39.3g	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	46.5% 17.7g	60% 23g	38g per day for Men 19-50 years
Protein	48.4% 27g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	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	91% 1.1mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	41.7% 167μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 151mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	98% 7.84mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	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	122% 855mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	75.2% 8.28mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.054% 2g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, granola, homemade have 1.7 times more Vitamin B1 and 1.2 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 9.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 7 oz.
• Both Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade vs Toasted Sunflower Seeds:

• Cereals ready-to-eat, granola, homemade have 1.3 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese and 8.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 1.7 times more Iron, 2.7 times more Phosphorus and 1.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, granola, homemade have 7.7 times more Omega 3 and 2.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.3 times more Fat, 1.5 times more Saturated Fat, 5.2 times more Omega 6, 1.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.