Comparing Nutrients in 7 ounces POST Bran Flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	POST Bran Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.4% 651kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	35% 45.4g	130g per day for Men 19-50 years
Sugars	51% 37g	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	NA	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	96% 36.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	35% 19.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	165% 1486μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	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	331% 1324μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	695% 55.6mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	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	127% 891mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have more Vitamin A, 4.1 times more Vitamin B1, 5 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin C, 47.2 times more Vitamin E and 2.2 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

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

• Cereals ready-to-eat, POST Bran Flakes have 6.5 times more Iron, 1.8 times more Magnesium and 180 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 3.6 times more Copper, 2.5 times more Phosphorus and 1.5 times more Selenium than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST Bran Flakes have 3.5 times more Carbohydrate, 6 times more Sugars and 1.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 24.4 times more Fat, 17.7 times more Saturated Fat, 30.8 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.