Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	16% 21g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.082% 0.06g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	71% 40g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	2% 0.026mg	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	116% 464μg	5.95% 24μg	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	2.43% 2.2mg	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	481% 72mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.63% 185μg	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	106% 8.5mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	0% 0mg	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	323% 2260mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	10% 5.56μg	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	94% 10.3mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Oil Roasted Sunflower Seed Kernels have 5.8 times more Vitamin B1, 11.2 times more Vitamin B2, 7.9 times more Vitamin B3, 97.7 times more Vitamin B5, 60.9 times more Vitamin B6, 19.5 times more Vitamin B9, more Vitamin C, 1816.5 times more Vitamin E and 31 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Oil Roasted Sunflower Seed Kernels have 45.1 times more Copper, 25.4 times more Magnesium, more Manganese, 75.9 times more Phosphorus, 30.2 times more Potassium, 27.9 times more Selenium and 40.1 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 56.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 11.8 times more Energy, 244.3 times more Fat, 214.2 times more Saturated Fat, 6.8 times more Omega 3, 335.4 times more Omega 6, 2.2 times more Carbohydrate, 103.7 times more Sugars, 21.2 times more Fiber and 13.9 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.