Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.4% 361kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	34.2% 13g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	20% 11.2g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	103% 1.35mg	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	56.8% 227μg	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	0.11% 0.1mg	1.56% 1.4mg	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	4.13% 0.62mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.2% 32mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	350% 28mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	84.8% 1.95mg	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	66.7% 467mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.5 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 14 times more Vitamin C and 56.7 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 g.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 5.3 times more Iron, 1.7 times more Manganese and 51.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 5.3 times more Copper, 2.6 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium, 5.8 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 4 times more Carbohydrate, 3.4 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 28.4 times more Fat, 13.1 times more Saturated Fat, 32 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.