Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, COCOA PEBBLES VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 788kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	131% 170g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	98% 71g	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	8.36% 3.18g	45% 17g	38g per day for Men 19-50 years
Protein	17% 9.53g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	171% 1540μg	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	229% 2.98mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	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	171% 685μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	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	91% 548IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	154% 12.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	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	27% 189mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES vs Sunflower Seeds:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 258.7 times more Vitamin A, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 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 270.5 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, COCOA PEBBLES vs Sunflower Seeds:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 66 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 6 times more Copper, 10.5 times more Magnesium, 6.9 times more Phosphorus, 3.3 times more Potassium and 3.8 times more Selenium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 4.3 times more Carbohydrate and 13.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 12.6 times more Fat, 4 times more Omega 3, 271.2 times more Omega 6, 5.4 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 7 oz.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.