Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	40% 1155kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	534% 8.54g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	19.7% 3.34g	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	100% 131g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	4.27% 3.1g	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	0.57% 0.42g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 1.87g	g per day for Men 19-50 years
Fiber	58% 22g	106% 40.3g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	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	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	59.6% 9.53mg	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	146% 1.9mg	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	26.3% 105μg	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	5.3% 4.76mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	14% 139mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	166% 1.5mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	311% 7.16mg	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	106% 742mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	319% 175μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	70% 7.68mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, UNCLE SAM CEREAL per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 7 ounces of Roasted Sunflower Seeds have 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 11.3 times more Vitamin B5, 4.5 times more Vitamin B9, 29 times more Vitamin E and 1.5 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 6.4 times more Vitamin B1 and 1.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 7 ounces of Roasted Sunflower Seeds have 2.4 times more Copper, 3.1 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.4 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese and 68.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.7 times more Energy, 4.3 times more Fat, 5.5 times more Saturated Fat, 19.5 times more Omega 6, 1.8 times more Sugars and 1.2 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 62.3 times more Omega 3, 2.7 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.