Comparing Nutrients in 100 grams Cereal Coffee Substitute VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereal Coffee Substitute	7%	6%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereal Coffee Substitute	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.4% 360kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.52g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	61.3% 23.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereal Coffee Substitute	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	61% 0.79mg	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	13% 52μg	58.5% 234μg	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	0% 0mg	1.22% 1.1mg	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	6.53% 0.98mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereal Coffee Substitute	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	200% 1.8mg	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	57.5% 4.6mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	90% 2.08mg	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	83% 580mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	72% 2443mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	5.53% 83mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereal Coffee Substitute vs Oil Roasted Sunflower Seeds:

• Cereal Coffee Substitute Powder has 1.3 times more Vitamin B1 and 4.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B2, 4.9 times more Vitamin B5, 4.5 times more Vitamin B9, more Vitamin C, 37.1 times more Vitamin E and 1.9 times more Vitamin K than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 g.
• Both Cereal Coffee Substitute Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereal Coffee Substitute vs Oil Roasted Sunflower Seeds:

• Cereal Coffee Substitute Powder has 1.9 times more Magnesium, 5.1 times more Potassium and 27.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 8.7 times more Copper, 1.9 times more Manganese, 2 times more Phosphorus and 10.2 times more Zinc than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereal Coffee Substitute Powder has 3.4 times more Carbohydrate, 1.5 times more Sugars and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 20.4 times more Fat, 11.7 times more Saturated Fat, 30.2 times more Omega 6 and 3.3 times more Protein than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Cereal Coffee Substitute Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.