Comparing Nutrients in 7 ounces POST Bran Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.4% 651kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	51% 37g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	96% 36.3g	45% 17g	38g per day for Men 19-50 years
Protein	35% 19.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	165% 1486μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	205% 2.67mg	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	113% 450μg	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	0% 0mg	3.1% 2.78mg	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	10% 1.53mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	397% 3.57mg	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	695% 55.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	168% 3.87mg	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	127% 891mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of POST Bran Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST Bran Flakes have 249.7 times more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 45.7 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for POST Bran Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST Bran Flakes have 5.3 times more Iron and 60 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 3.6 times more Copper, 1.4 times more Magnesium and 1.5 times more Phosphorus than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dried Sunflower Seed Kernels have similar amounts of Potassium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST Bran Flakes have 1.5 times more Omega 3, 4 times more Carbohydrate, 7.1 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 24.5 times more Fat, 11.1 times more Saturated Fat, 20.7 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.