Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	40% 1155kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	137% 178g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	11.4% 0.15mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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	786% 63mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	129% 2.98mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, rice, puffed, fortified:

• Dry Roasted Sunflower Seed Kernels no Salt have 22 times more Vitamin B5, 10.7 times more Vitamin B6, 12.5 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 24.5 times more Vitamin B1, 7.3 times more Vitamin B2 and 5 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, rice, puffed, fortified:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.7 times more Calcium, 10.8 times more Copper, 5.2 times more Magnesium, 1.4 times more Manganese, 11.8 times more Phosphorus, 7.5 times more Potassium, 7.6 times more Selenium and 5.1 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 8.3 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 99.6 times more Fat, 40.1 times more Saturated Fat, 6.5 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 3.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.