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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	40% 1155kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	111% 144g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	1.4% 1g	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	NA	% 0.81g	g per day for Men 19-50 years
Fiber	58% 22g	23% 8.73g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	14% 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	118% 470μg	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	345% 51.8mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	14% 139mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	46.5% 0.42mg	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	94% 7.54mg	738% 59mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	116% 2.67mg	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	327% 2292mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.61% 22.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Sunflower Seeds have 11.4 times more Vitamin B5, 8.7 times more Vitamin B6, 84.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 8.7 times more Copper, 2.9 times more Magnesium, 1.6 times more Manganese, 6.9 times more Phosphorus, 5.6 times more Potassium and 3.9 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 11.4 times more Calcium and 7.8 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 33.9 times more Fat, 17.7 times more Saturated Fat, 1.4 times more Omega 3, 40.9 times more Omega 6, 5.4 times more Sugars, 2.5 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.