Comparing Nutrients in 7 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.7% 687kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	534% 8.54g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.34g	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	100% 131g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	0.57% 0.42g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 1.87g	% 4.96g	g per day for Men 19-50 years
Fiber	106% 40.3g	45% 17g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.53mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	26.3% 105μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 189mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	100% 8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	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	106% 742mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	319% 175μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	70% 7.68mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Sunflower Seeds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 39.1 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Sunflower Seeds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.2 times more Calcium, 1.9 times more Manganese, 1.7 times more Selenium and 22.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 71.7 times more Omega 3, 3.3 times more Carbohydrate and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 4.4 times more Fat, 4.7 times more Saturated Fat, 13.7 times more Omega 6, 1.7 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.