Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	2.73% 0.46g	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	18% 23.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	14% 5.36g	38g per day for Men 19-50 years
Protein	71% 40g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	2.9% 0.038mg	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	3.47% 14μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	17.3% 173mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	11.5% 0.1mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	71% 1.63mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.6% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, WHEATENA, cooked with water per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Cereals, WHEATENA, cooked with water 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, WHEATENA, cooked with water:

• 7 ounces of Oil Roasted Sunflower Seeds have 32 times more Vitamin B1, 14 times more Vitamin B2, 7.5 times more Vitamin B3, 165.2 times more Vitamin B5, 41.7 times more Vitamin B6 and 33.4 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• 7 ounces of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cereals, WHEATENA, cooked with water:

• 7 ounces of Oil Roasted Sunflower Seeds have 34.7 times more Copper, 7.6 times more Iron, 6.4 times more Magnesium, 2.5 times more Manganese, 19 times more Phosphorus, 6.3 times more Potassium and 7.6 times more Zinc than Cereals, WHEATENA, cooked with water.
• While 7 oz of Cereals, WHEATENA, cooked with water contain 55.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, WHEATENA, cooked with water contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 10.6 times more Energy, 102.6 times more Fat, 94.2 times more Saturated Fat, 4.3 times more Omega 3, 146.2 times more Omega 6, 1.9 times more Carbohydrate, 3.9 times more Fiber and 10 times more Protein than Cereals, WHEATENA, cooked with water.
• 7 ounces of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy, Omega 3 and Omega 6