Comparing Nutrients in 7 ounces Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	40% 1159kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	132% 171g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	21.4% 15.5g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	100% 903μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	231% 3mg	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	600% 2401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	376% 9.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40% 240IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	0% 0mg	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 ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	15.5% 155mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	53.4% 0.48mg	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	676% 54mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	122% 1834mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	205% 22.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 7 ounces of Sunflower Seeds have 1.3 times more Vitamin B1 and more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 151.7 times more Vitamin A, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 5.3 times more Vitamin B9, more Vitamin B12, 13 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 7 ounces of Sunflower Seeds have 11.1 times more Calcium, 7.4 times more Copper, 13.5 times more Magnesium, 5.5 times more Phosphorus and 5.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 5.2 times more Iron, 102.7 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 1.7 times more Energy, 45.9 times more Fat, more Saturated Fat, 21.5 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 4.3 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber