Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, ALPHA-BITS VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.4% 389kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	61.8% 80.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	29% 21g	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	18.7% 7.1g	28% 10.6g	38g per day for Men 19-50 years
Protein	18% 10g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	82.3% 741μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	167% 667μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.5% 267IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.5% 35mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	375% 30mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	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	44% 309mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	39.5% 592mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, ALPHA-BITS vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, ALPHA-BITS have more Vitamin A, 4.1 times more Vitamin B1, 5 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 18.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.2 times more Vitamin B5, 117.2 times more Vitamin E and 2.2 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, ALPHA-BITS vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, ALPHA-BITS have 7 times more Iron and 197.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Calcium, 6 times more Copper, 1.3 times more Magnesium, 3.7 times more Phosphorus, 1.8 times more Potassium and 3.7 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, ALPHA-BITS have 3.5 times more Carbohydrate and 6.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 11.2 times more Fat, 6.4 times more Saturated Fat, 19.9 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.