Comparing Nutrients in 7 ounces Cereals ready-to-eat, WEETABIX whole grain cereal VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Sunflower Seeds	Recommended Dietary Allowance
Energy	25.4% 736kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	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	124% 162g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	59.5% 22.6g	45% 17g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain 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	319% 3.83mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	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	70.2% 0.91mg	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	23% 91μg	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	0% 0mg	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	13% 1.94mg	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, WEETABIX whole grain cereal	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	319% 25.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	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	48.8% 341mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, WEETABIX whole grain cereal vs Sunflower Seeds:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 1.3 times more Vitamin B1, 2.8 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 2.9 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 35.9 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain 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, WEETABIX whole grain cereal vs Sunflower Seeds:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 2.4 times more Iron and 41.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.9 times more Copper, 3.5 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 9 times more Selenium and 2.9 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 4.1 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 18 times more Fat, 9.3 times more Saturated Fat, 20.8 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.