Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	40% 1155kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	10.6% 10.2g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	4.78% 1.53g	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	91% 118g	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	216% 82g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	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	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	256% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	104% 1.35mg	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	96% 383μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	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	0% 0IU	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, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	14% 139mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	240% 2.16mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	286% 1203mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	1500% 34.5mg	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	373% 2608mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	75% 2548mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	203% 22.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 7 ounces of Roasted Sunflower Seeds have 2.4 times more Vitamin B5 and 1.2 times more Vitamin B9 than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 10.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 7 ounces of Roasted Sunflower Seeds have 1.7 times more Copper than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 3.7 times more Iron, 4.7 times more Magnesium, 8.2 times more Manganese, 1.5 times more Potassium and 2.1 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain similar levels of Calcium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 2.9 times more Energy, 9.7 times more Fat and 6.8 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 2.5 times more Carbohydrate and 3.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran offer comparable quantities of Protein per seven ounces.