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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 734kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	37% 12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	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	368% 1470μg	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	63% 441mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Toasted Sunflower Seeds 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 Toasted 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, GOLDEN PUFFS vs Toasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 5.4 times more Vitamin B1, 7.6 times more Vitamin B2, 6 times more Vitamin B3, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 19.7 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 22.3 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of Toasted 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, GOLDEN PUFFS vs Toasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 68 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 6.2 times more Copper, 2.8 times more Magnesium, 2.5 times more Manganese, 5.2 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Toasted Sunflower Seeds 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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 63.8 times more Fat, 37 times more Saturated Fat, 4 times more Omega 3, 114 times more Omega 6, 4.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6