Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	40.5% 1175kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	19% 3.23g	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	117% 152g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	69.8% 50.6g	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	58% 22g	38g per day for Men 19-50 years
Protein	71% 40g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	129% 20.6mg	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	153% 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	116% 464μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.5% 165IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	74.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	66% 0.6mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	42% 177mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Oil Roasted Sunflower Seeds have 6.5 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 2.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12, 22.7 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Calcium, 6 times more Copper, 1.4 times more Magnesium, 4.5 times more Phosphorus, 1.6 times more Potassium, 2.1 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 71.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 8.7 times more Fat, 8.8 times more Saturated Fat, 21 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 3.3 times more Carbohydrate and 8.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Omega 3 and Fiber per seven ounces.