Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Sunflower Seed Flour	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	22.3% 647kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	8.4% 1.43g	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	123% 160g	130g per day for Men 19-50 years
Sugars	NA	24.3% 17.6g	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	68% 25.8g	38g per day for Men 19-50 years
Protein	170% 95g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	131% 1.7mg	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	171% 685μg	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	2.87% 2.58mg	0.22% 0.2mg	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	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	22.6% 226mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	75% 0.67mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	279% 6.42mg	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	132% 927mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal:

• 7 ounces of Sunflower Seed Flour have 4.9 times more Vitamin B1, 2.2 times more Vitamin B2 and 7.6 times more Vitamin B5 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.6 times more Vitamin B9 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 7 ounces of Sunflower Seed Flour have 3.6 times more Calcium, 5 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus, 6.4 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.2 times more Iron, 1.6 times more Manganese, 6 times more Potassium and 155 times more Sodium 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 1.2 times more Omega 6 and 4.3 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 30.5 times more Omega 3, 2.2 times more Carbohydrate and 2.5 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3