Comparing Nutrients in 7 ounces Frosted Corn Flakes, MALT-O-MEAL VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.6% 772kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	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	138% 179g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	107% 78g	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	6.27% 2.4g	45% 17g	38g per day for Men 19-50 years
Protein	15% 8.43g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	100% 901μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	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	246% 3.2mg	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	160% 641μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	400% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	42.7% 256IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	288% 23mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	13% 91mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	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 Frosted Corn Flakes, MALT-O-MEAL vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 151.3 times more Vitamin A, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12, 13.9 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 390.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 2.2 times more Iron and 50.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 15 times more Copper, 27.1 times more Magnesium, 14.3 times more Phosphorus, 7.9 times more Potassium, 9.6 times more Selenium and 20.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 4.5 times more Carbohydrate and 15 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 59.1 times more Fat, 41.6 times more Saturated Fat, 4.3 times more Omega 3, 54.8 times more Omega 6, 7.2 times more Fiber and 4.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.