Comparing Nutrients in 7 ounces Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	40% 1159kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	0.93% 0.67g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0.14g	g per day for Men 19-50 years
Fiber	45% 17g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	5.04% 0.065mg	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	113% 450μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	11.5% 0.1mg	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	130% 10.4mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	19.5% 0.45mg	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	187% 1310mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	1.5% 51.6mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 7 ounces of Sunflower Seeds have 17 times more Vitamin B1, 7.9 times more Vitamin B2, 11.7 times more Vitamin B3, 3.6 times more Vitamin B5, 40.8 times more Vitamin B6, 7.1 times more Vitamin B9 and 586.2 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 7 ounces of Sunflower Seeds have 34.6 times more Copper, 40.6 times more Magnesium, 8.6 times more Manganese, 11.6 times more Phosphorus, 24.8 times more Potassium and 19.2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 1.7 times more Calcium, 5 times more Sodium and 18.4 times more Water than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 11.2 times more Energy, 139.1 times more Fat, 45 times more Saturated Fat, 6 times more Omega 3, 138.9 times more Omega 6, 2 times more Carbohydrate, 7.7 times more Sugars, 12.3 times more Fiber and 11.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber