Comparing Nutrients in 7 ounces Rice and Wheat cereal bar VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Rice and Wheat cereal bar	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	28% 812kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	54.7% 71g	130g per day for Men 19-50 years
Sugars	87% 63g	NA	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	9.4% 3.57g	27% 10.3g	38g per day for Men 19-50 years
Protein	32.2% 18g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	115% 1.5mg	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	7.44% 29.8μg	110% 441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.87% 2.58mg	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	39% 5.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	378% 3.4mg	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% 5.1mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	170% 3.9mg	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	38.6% 270mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice and Wheat cereal bar versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rice and Wheat cereal bar vs Sunflower Seed Flour:

• 7 ounces of Rice and Wheat cereal bar have 2.9 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 4.7 times more Vitamin B1, 103.1 times more Vitamin B5 and 14.8 times more Vitamin B9 than Rice and Wheat cereal bar.
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5
• Both Rice and Wheat cereal bar as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rice and Wheat cereal bar vs Sunflower Seed Flour:

• 7 ounces of Rice and Wheat cereal bar have 2.1 times more Potassium and 142.7 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 3.7 times more Calcium, 9.3 times more Copper, 2.6 times more Iron, 7.5 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus, 2.3 times more Selenium and 2.8 times more Zinc than Rice and Wheat cereal bar.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice and Wheat cereal bar have 1.3 times more Energy, 5.6 times more Fat, 41 times more Omega 3, 2.3 times more Omega 6 and 2 times more Carbohydrate than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.9 times more Fiber and 5.3 times more Protein than Rice and Wheat cereal bar.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3