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

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 701kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	73.6% 28g	58% 22g	38g per day for Men 19-50 years
Protein	51% 28.7g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23.4% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	70% 280μg	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	63% 5.04mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	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	93% 649mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 5 times more Vitamin B1, 2.4 times more Vitamin B2, more Vitamin B12 and 3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 26.4 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 7 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 7 oz.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Manganese and 66.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 1.5 times more Iron, 3.5 times more Phosphorus, 1.8 times more Potassium, 4.2 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.2 times more Carbohydrate, 7.3 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 35.3 times more Fat, 20 times more Saturated Fat, 2 times more Omega 3, 57.1 times more Omega 6 and 1.3 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 Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.