Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Rice and Wheat cereal bar

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	40% 1155kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	23% 3.9g	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	111% 144g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	87% 63g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rice and Wheat cereal bar	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	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	139% 1.8mg	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	7.44% 29.8μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	14% 139mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	40.8% 0.37mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	121% 2.8mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Rice and Wheat cereal bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Rice and Wheat cereal bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Rice and Wheat cereal bar:

• 7 ounces of Roasted Sunflower Seeds have 110 times more Vitamin B5, 15.8 times more Vitamin B9, 8.9 times more Vitamin E and 2.3 times more Vitamin K than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 6.4 times more Vitamin B1, 3.1 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rice and Wheat cereal bar provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Rice and Wheat cereal bar:

• 7 ounces of Roasted Sunflower Seeds have 2.3 times more Calcium, 9.9 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 8.5 times more Phosphorus, 5.9 times more Potassium, 3.2 times more Selenium and 3 times more Zinc than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 142.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.4 times more Energy, 5.5 times more Fat, more Saturated Fat, 16.7 times more Omega 6, 6.2 times more Fiber and 2.1 times more Protein than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 3 times more Carbohydrate and 11.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rice and Wheat cereal bar offer comparable quantities of Omega 3 per seven ounces.