Comparing Nutrients in 100 grams Cereals ready-to-eat, Post, Waffle Crisp VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.4% 390kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.44% 1.6g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	15.4% 20g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	11.6% 4.4g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	82.2% 740μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	83.3% 333μg	56.8% 227μg	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	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	113% 9mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	NA	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	34% 237mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	39.7% 596mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	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, Waffle Crisp vs Sunflower Seeds:

• Cereals ready-to-eat, Post, Waffle Crisp have 246.7 times more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 87.9 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, Post, Waffle Crisp vs Sunflower Seeds:

• Cereals ready-to-eat, Post, Waffle Crisp have 1.7 times more Iron, 66.2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 9 times more Copper, 4.5 times more Magnesium, 2.8 times more Phosphorus, 3 times more Potassium and 2.7 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, Post, Waffle Crisp have 1.6 times more Omega 3, 4.2 times more Carbohydrate and 13.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.3 times more Fat, 5 times more Saturated Fat, 14.4 times more Omega 6, 2 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.