Comparing Nutrients in 7 ounces Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	40% 1159kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	6.9% 1.17g	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	110% 142g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.3% 0.93g	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	% 0.77g	g per day for Men 19-50 years
Fiber	45% 17g	23% 8.73g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	13.7% 0.18mg	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	NA	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	4.9% 0.73mg	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, dry	Recommended Dietary Allowance
Calcium	15.5% 155mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	45.4% 0.41mg	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	794% 63.5mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	118% 2.7mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.8 times more Vitamin B5, 14.9 times more Vitamin B6, more Vitamin C and 95.1 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Dried Sunflower Seed Kernels have 8.7 times more Copper, 7.1 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 4 times more Potassium and 3.7 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 11.3 times more Calcium, 6.1 times more Iron and 36.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 36.5 times more Fat, 17.6 times more Saturated Fat, 1.6 times more Omega 3, 39 times more Omega 6, 5.6 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 7 oz.