Comparing Nutrients in 7 ounces POST, GRAPE-NUTS Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	25.7% 746kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	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	125% 163g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	41.6% 30g	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	53.3% 20.2g	45% 17g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	171% 1538μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	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	260% 3.37mg	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	342% 1369μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.6% 274IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	692% 55.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	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	79.4% 556mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of POST, GRAPE-NUTS Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 258.3 times more Vitamin A, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 43.4 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for POST, GRAPE-NUTS Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 5.3 times more Iron, 52.2 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 6 times more Copper, 3.2 times more Magnesium, 2.4 times more Phosphorus and 1.9 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dried Sunflower Seed Kernels have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.1 times more Omega 3, 4.1 times more Carbohydrate and 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 13.9 times more Fat, 8.9 times more Saturated Fat, 16.8 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.