Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Roasted Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	40% 1155kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	4.9% 0.84g	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	138% 179g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	107% 78g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	246% 3.2mg	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	160% 641μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42.7% 256IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	26.5% 0.24mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.33% 0.48mg	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 Frosted Corn Flakes, MALT-O-MEAL:

• Dry Roasted Sunflower Seed Kernels no Salt have 290 times more Vitamin E and 13.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 11.4 times more Vitamin B1, 5.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 13.9 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 15.3 times more Copper, 10.8 times more Magnesium, 25.1 times more Phosphorus, 10.4 times more Potassium, 14.4 times more Selenium and 22 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.1 times more Iron and 150.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 57.2 times more Fat, 48.8 times more Saturated Fat, 4.9 times more Omega 3, 77.9 times more Omega 6, 9.3 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.7 times more Carbohydrate and 14.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.