Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	42.4% 1228kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.93g	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	60% 23g	52.7% 20g	38g per day for Men 19-50 years
Protein	61% 34g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	218% 1965μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	222% 35.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	273% 3.55mg	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% 472μg	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	560% 13.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	47% 42.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.3% 284IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	11.3% 113mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	85.3% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	169% 13.5mg	717% 57.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	307% 7.07mg	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	328% 2298mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	NA	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	65.8% 986mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.2% 7.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Toasted Sunflower Seeds have 2.9 times more Vitamin B2 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain more Vitamin A, 4 times more Vitamin B1, 4.3 times more Vitamin B3, 2.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 15.3 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Toasted Sunflower Seeds have 4.7 times more Copper and 3.2 times more Phosphorus than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 6.3 times more Calcium, 4.2 times more Iron, 1.7 times more Manganese, 1.3 times more Potassium, 165.7 times more Sodium and 2.5 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 8.6 times more Fat, 3.7 times more Saturated Fat, 17.1 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Omega 3 and Fiber per seven ounces.