Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 Flakes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 353kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	18.5% 24g	130g per day for Men 19-50 years
Sugars	27.6% 20g	3.77% 2.73g	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	NA	g per day for Men 19-50 years
Fiber	37% 14g	29.2% 11g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	62% 0.8mg	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	35.3% 141μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	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	6.6% 0.99mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	203% 1.83mg	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	31.8% 2.54mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	92% 2.1mg	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	46.7% 327mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 5 times more Vitamin B1, 2.4 times more Vitamin B2, more Vitamin B12 and 3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 26.4 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 100 g.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Manganese and 66.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 1.5 times more Iron, 3.5 times more Phosphorus, 1.8 times more Potassium, 4.2 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.2 times more Carbohydrate, 7.3 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 35.3 times more Fat, 20 times more Saturated Fat, 2 times more Omega 3, 57.1 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.