Comparing Nutrients in 7 ounces Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.3% 764kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	35% 45.4g	130g per day for Men 19-50 years
Sugars	64.6% 47g	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	50.7% 19.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	25% 14g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	90% 814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	90% 361μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	226% 5.4μg	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	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.7% 4.6mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	244% 19.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	83.3% 583mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	49.3% 5.4mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits versus 7 oz of Oil 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, wheat and bran, presweetened with nuts and fruits vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have more Vitamin A, 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 9 times more Vitamin B5, 1.3 times more Vitamin B9, 15.7 times more Vitamin E and 1.8 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin K
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 2.3 times more Iron and 81.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 3.8 times more Copper, 3.9 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium and 1.9 times more Zinc than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 3.3 times more Carbohydrate and 7.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 9.2 times more Fat, 8.8 times more Saturated Fat, 15.4 times more Omega 6 and 2.8 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per seven ounces.