Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST SELECTS Blueberry Morning VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 784kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	80% 58g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	58% 22g	38g per day for Men 19-50 years
Protein	23% 13g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	88% 794μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	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	90% 361μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	404% 3.63mg	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	82% 6.55mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	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	46% 321mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	60.3% 33μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	45% 677mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST SELECTS Blueberry Morning VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning versus 7 oz of Roasted 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, POST SELECTS Blueberry Morning vs Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, POST SELECTS Blueberry Morning have more Vitamin A, 6.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and 4.7 times more Vitamin K than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B9 and 16.7 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST SELECTS Blueberry Morning vs Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, POST SELECTS Blueberry Morning have 113.7 times more Sodium than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 9.2 times more Copper, 2.3 times more Magnesium, 7.1 times more Phosphorus, 4.4 times more Potassium, 4.7 times more Selenium and 3.3 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Roasted Sunflower Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST SELECTS Blueberry Morning have 2 times more Omega 3, 3.4 times more Carbohydrate and 10.7 times more Sugars than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 9.4 times more Fat, 8.7 times more Saturated Fat, 24.1 times more Omega 6, 2.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.