Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.6% 772kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	9.43% 9.15g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.34% 1.08g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	35% 45.4g	130g per day for Men 19-50 years
Sugars	132% 95g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	55.4% 21g	38g per day for Men 19-50 years
Protein	12% 6.77g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	106% 955μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	121% 1.57mg	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	116% 464μg	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	44% 39.7mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	66% 661mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	398% 3.58mg	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	744% 59.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	20.4% 143mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	226% 25mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS versus 7 oz of Oil 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, COCO-ROOS vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have more Vitamin A, 3.9 times more Vitamin B1, 5 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 18.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1816.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Oil 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, COCO-ROOS vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 3.8 times more Calcium, 7 times more Iron, 116.7 times more Sodium and 2.4 times more Zinc than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.7 times more Copper, 4.7 times more Magnesium, 15.8 times more Phosphorus, 2.4 times more Potassium and 15 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 3.8 times more Carbohydrate and 15.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 11.1 times more Fat, 2.8 times more Saturated Fat, 6.8 times more Omega 3, 63 times more Omega 6, 3.2 times more Fiber and 5.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3