Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	27.4% 796kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	7.88% 1.34g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	54.7% 71g	130g per day for Men 19-50 years
Sugars	116% 84.3g	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	8.88% 3.37g	27% 10.3g	38g per day for Men 19-50 years
Protein	13% 7.22g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	106% 951μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0% 0mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	NA	170% 3.9mg	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	16% 113mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	107% 1599mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	226% 25mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH versus 7 oz of Sunflower Seed Flour 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, COLOSSAL CRUNCH vs Sunflower Seed Flour:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 239.5 times more Vitamin A, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 15.4 times more Vitamin C and more Vitamin D than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.5 times more Vitamin B1 than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 7 ounces of Sunflower Seed Flour 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, COLOSSAL CRUNCH vs Sunflower Seed Flour:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 4.5 times more Iron, 1.6 times more Potassium, 268.7 times more Sodium and 2.5 times more Zinc than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain more Calcium, 28.6 times more Copper, 69.2 times more Magnesium, 12.1 times more Phosphorus and 9.7 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 1.2 times more Energy, 3.3 times more Fat, 16.2 times more Saturated Fat and 2.3 times more Carbohydrate than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Omega 6, 3.1 times more Fiber and 13.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.