Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.7% 397kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	8.06% 2.58g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	18.5% 24g	130g per day for Men 19-50 years
Sugars	59.5% 43g	3.77% 2.73g	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	2.9% 1.1g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	62% 0.8mg	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	86.3% 345μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	215% 5.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23% 138IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	203% 1.83mg	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	77.6% 6.2mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	9.86% 69mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	54% 5.96mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.032% 1.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS Roasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES versus 100 g of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs Roasted Sunflower Seeds:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have more Vitamin A, 12.3 times more Vitamin B1, 6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Roasted Sunflower Seeds.
• While 100 g of Dry Roasted Sunflower Seed Kernels no Salt contain 435 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs Roasted Sunflower Seeds:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 1.6 times more Iron and 178 times more Sodium than Roasted Sunflower Seeds.
• While 100 g of Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 11.3 times more Copper, 4.6 times more Magnesium, 16.7 times more Phosphorus, 4.7 times more Potassium and 9.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and Roasted Sunflower Seeds contain similar levels of Zinc per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 3.7 times more Carbohydrate and 15.8 times more Sugars than Roasted Sunflower Seeds.
• While 100 g of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 14.5 times more Fat, 2 times more Saturated Fat, 2.8 times more Omega 3, 177.2 times more Omega 6, 10.1 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6