Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	12.8% 370kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	27.6% 36g	130g per day for Men 19-50 years
Sugars	71% 51.3g	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	4.3% 3.13g	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	% 8.25g	NA	g per day for Men 19-50 years
Sucrose	% 35.4g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	61.7% 555μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	58% 0.75mg	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	185% 741μg	55.5% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	278% 6.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.7% 27.6mg	1.44% 1.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 151IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	190% 1.7mg	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	99% 7.9mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	86% 1.98mg	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	31.7% 222mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Sunflower Seed Flour per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 100 g of Sunflower Seed Flour 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, GOLDEN PUFFS vs Sunflower Seed Flour:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 277.5 times more Vitamin A, 8.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, 21.2 times more Vitamin C and more Vitamin D than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 1.8 times more Vitamin B1 and 20.8 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Sunflower Seed Flour:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3 times more Potassium, 68 times more Sodium and 1.5 times more Zinc than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 10.4 times more Calcium, 5.8 times more Copper, 7.5 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus and 2.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Sunflower Seed Flour contain similar levels of Iron per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.5 times more Carbohydrate than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 2.6 times more Omega 6, 2 times more Fiber and 8.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Sunflower Seed Flour offer comparable quantities of Energy per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 100 grams.