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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	25.3% 734kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	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	137% 178g	54.7% 71g	130g per day for Men 19-50 years
Sugars	141% 102g	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	8.57% 6.2g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 70.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	27% 10.3g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	122% 1101μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	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	368% 1470μg	110% 441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	2.87% 2.58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	196% 15.7mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	63% 441mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	0.4% 15g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 277.5 times more Vitamin A, 8.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, 21.2 times more Vitamin C and more Vitamin D than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.8 times more Vitamin B1 and 20.8 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 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, GOLDEN PUFFS vs Sunflower Seed Flour:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3 times more Potassium, 68 times more Sodium and 1.5 times more Zinc than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 10.4 times more Calcium, 5.8 times more Copper, 7.5 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus and 2.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Sunflower Seed Flour contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 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, GOLDEN PUFFS have 2.5 times more Carbohydrate than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.6 times more Omega 6, 2 times more Fiber and 8.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Sunflower Seed Flour offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.