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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	40% 1159kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	3.83% 0.65g	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	137% 178g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	141% 102g	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	8.57% 6.2g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 70.3g	g per day for Men 19-50 years
Fiber	45% 17g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	316% 4.1mg	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	368% 1470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	552% 13.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	65.3% 0.59mg	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	196% 15.7mg	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	73.5% 1.7mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.15% 5.48g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 185 times more Vitamin A, 6.1 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, 19.7 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin B1 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 6.1 times more Copper, 7.1 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.5 times more Iron, 22.7 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 57.8 times more Fat, 27.7 times more Saturated Fat, 3 times more Omega 3, 70.3 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.5 times more Carbohydrate and 19.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.