Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.3% 879kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 22.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	97% 70g	7.47% 5.4g	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	24.5% 9.33g	58% 22g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	110% 992μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	331% 1324μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55% 49.6mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	43% 258IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.92mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	67% 671mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	404% 3.63mg	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	851% 68mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	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	50% 349mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	265% 29mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal versus 7 oz of Roasted 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, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have more Vitamin A, 14.2 times more Vitamin B1, 6.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 17.9 times more Vitamin C and more Vitamin D than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 26.9 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 4.8 times more Calcium, 9 times more Iron, 154 times more Sodium and 2.8 times more Zinc than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Magnesium, 6.6 times more Phosphorus and 4.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 3.3 times more Carbohydrate and 13 times more Sugars than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 4.3 times more Fat, 3.1 times more Saturated Fat, 2.4 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.