Comparing Nutrients in 7 ounces Rice and Wheat cereal bar VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rice and Wheat cereal bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 812kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	44% 14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	35% 45.4g	130g per day for Men 19-50 years
Sugars	87% 63g	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	9.4% 3.57g	55.4% 21g	38g per day for Men 19-50 years
Protein	32.2% 18g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	7.44% 29.8μg	116% 464μg	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	2.43% 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	39% 5.83mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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% 5.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	38.6% 270mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rice and Wheat cereal bar vs Oil Roasted Sunflower Seeds:

• Rice and Wheat cereal bar has 2.1 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 108.4 times more Vitamin B5, 15.6 times more Vitamin B9, more Vitamin C, 12.4 times more Vitamin E and 2.6 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Rice and Wheat cereal bar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rice and Wheat cereal bar vs Oil Roasted Sunflower Seeds:

• Rice and Wheat cereal bar has 142.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Calcium, 9.8 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 8.4 times more Phosphorus, 3.4 times more Potassium, 3.1 times more Selenium and 2.9 times more Zinc than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 7 ounces:

• Rice and Wheat cereal bar has 3.2 times more Carbohydrate and 10.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 5.6 times more Fat, more Saturated Fat, 17.4 times more Omega 6, 5.9 times more Fiber and 2.2 times more Protein than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Rice and Wheat cereal bar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.