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

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 701kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	35% 45.4g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	73.6% 28g	55.4% 21g	38g per day for Men 19-50 years
Protein	51% 28.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	70% 280μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	63% 5.04mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	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	93% 649mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and 3.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.5 times more Vitamin B5, 1.7 times more Vitamin B9, 36.7 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 7 oz.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Manganese and 66.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Copper, 1.7 times more Iron, 3.5 times more Phosphorus, 4.1 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.4 times more Carbohydrate, 6.4 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 36.4 times more Fat, 27.1 times more Saturated Fat, 2.3 times more Omega 3, 59.6 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.