Comparing Nutrients in 7 ounces HEALTH VALLEY, FIBER 7 Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 701kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	119% 155g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	73.6% 28g	45% 17g	38g per day for Men 19-50 years
Protein	51% 28.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23.4% 210μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	70% 280μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	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% 1.96mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	63% 5.04mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	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	93% 649mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	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 HEALTH VALLEY, FIBER 7 Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 35.3 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12, 3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 35.5 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.7 times more Manganese and 22.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.9 times more Carbohydrate, 7.6 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 36.5 times more Fat, 17.1 times more Saturated Fat, 1.7 times more Omega 3, 40.2 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.