Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	42.4% 1228kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	10% 1.7g	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	128% 166g	130g per day for Men 19-50 years
Sugars	NA	61% 44.3g	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	50% 19g	38g per day for Men 19-50 years
Protein	61% 34g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	147% 1.9mg	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	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	238% 5.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	38% 0.34mg	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	169% 13.5mg	86% 6.87mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	362% 8.33mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, POST, Shredded Wheat, lightly frosted, spoon-size:

• 7 ounces of Toasted Sunflower Seeds have 8 times more Vitamin B5 and 1.2 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 7 ounces of Toasted Sunflower Seeds have 4.4 times more Calcium, 10.6 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 4.2 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.8 times more Energy, 29.9 times more Fat, 19.8 times more Saturated Fat, 1.3 times more Omega 3, 43.5 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 4.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Fiber per seven ounces.