Comparing Nutrients in 100 grams Cereals ready-to-eat, UNCLE SAM CEREAL VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 346kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	269% 4.3g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.29% 0.21g	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	% 0.41g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	% 2.5g	g per day for Men 19-50 years
Fiber	53.4% 20.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	28.5% 16g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM 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	56.6% 0.68mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.5% 0.96mg	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	13.3% 53μg	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	2.67% 2.4mg	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	6% 0.9mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.5% 95mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	83.6% 0.75mg	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	50.4% 4.03mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	53.4% 374mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	13% 446mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	161% 88.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.12% 4.43g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL vs Sunflower Seeds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 39.1 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM 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, UNCLE SAM CEREAL vs Sunflower Seeds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.2 times more Calcium, 1.9 times more Manganese, 1.7 times more Selenium and 22.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 71.7 times more Omega 3, 3.3 times more Carbohydrate and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 4.4 times more Fat, 4.7 times more Saturated Fat, 13.7 times more Omega 6, 1.7 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.