Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	40.5% 1175kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	8.22% 7.98g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.98% 0.17g	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	131% 171g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	94% 68g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	71% 40g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1653μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	240% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	230% 36.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	282% 3.67mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	460% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	31% 0.28mg	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	106% 8.5mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	70.3% 1054mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Oil Roasted Sunflower Seed Kernels have 279.5 times more Vitamin E and 2.4 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 4.3 times more Vitamin B1, 5.6 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 20.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Oil Roasted Sunflower Seed Kernels have 4.6 times more Calcium, 12.9 times more Copper, 7.9 times more Magnesium, 16 times more Phosphorus, 6.7 times more Potassium and 7.7 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.6 times more Iron and 177 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 12.8 times more Fat, 2 times more Saturated Fat, 5.1 times more Omega 3, 407.2 times more Omega 6, 13.3 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3.8 times more Carbohydrate and 11 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.