Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Sunflower Seed Flour	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	22.3% 647kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	121% 158g	130g per day for Men 19-50 years
Sugars	NA	50.5% 36.6g	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	27% 10.3g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	170% 95g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	203% 2.64mg	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	110% 441μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	252% 6.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	0% 0mg	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	NA	8.86% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	22.6% 226mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	NA	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	164% 13mg	731% 58.4mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	NA	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	195% 1367mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.24% 8.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 7 ounces of Sunflower Seed Flour have 2.9 times more Vitamin B1 than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 7 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 3.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 7 ounces of Sunflower Seed Flour have 3.5 times more Calcium, 4.7 times more Magnesium and 2.1 times more Phosphorus than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 7 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 4.4 times more Iron, 4.9 times more Potassium and 1.4 times more Zinc than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 5.5 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 7 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 2.2 times more Carbohydrate and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Energy per seven ounces.