Comparing Nutrients in 7 ounces Sunflower Seeds VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	40% 1159kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	6.56% 1.1g	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	138% 179g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	147% 106g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	229% 36.7mg	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	290% 3.77mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	44% 0.4mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	28% 117mg	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	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, POST, GOLDEN CRISP per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISP:

• 7 ounces of Sunflower Seeds have 106.6 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 277.3 times more Vitamin A, 4.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Sunflower Seeds have 5.2 times more Calcium, 9 times more Copper, 5.5 times more Magnesium, 2.9 times more Phosphorus and 3.7 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.3 times more Iron and 10.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Selenium and Zinc per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 1.5 times more Energy, 30.3 times more Fat, 22.3 times more Saturated Fat, 1.6 times more Omega 3, 41 times more Omega 6, 1.7 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 4.5 times more Carbohydrate and 20.5 times more Sugars than Dried Sunflower Seed Kernels.