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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 734kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	44% 14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	35% 45.4g	130g per day for Men 19-50 years
Sugars	141% 102g	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	8.57% 6.2g	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	% 16.4g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 70.3g	% 4.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	55.4% 21g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	122% 1101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	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	368% 1470μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	196% 15.7mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	63% 441mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 5.4 times more Vitamin B1, 7.7 times more Vitamin B2, 6.1 times more Vitamin B3, 2.6 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12, 25.1 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.9 times more Vitamin B5, 84.5 times more Vitamin E and 2.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.9 times more Iron, 68 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 6.1 times more Copper, 2.8 times more Magnesium, 2.4 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium and 2.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.9 times more Carbohydrate, 16.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 57.6 times more Fat, 43.9 times more Saturated Fat, 4.1 times more Omega 3, 104.3 times more Omega 6, 4.1 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.