Comparing Nutrients in 100 grams Frosted Corn Flakes, MALT-O-MEAL VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.4% 389kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.4% 90g	15.4% 20g	130g per day for Men 19-50 years
Sugars	54% 39.3g	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	3.16% 1.2g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	50.4% 454μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	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	124% 1.6mg	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	80.8% 323μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	202% 4.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21.5% 129IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.09mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.3% 3mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	145% 11.6mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	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	6.57% 46mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frosted Corn Flakes, MALT-O-MEAL vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 151.3 times more Vitamin A, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12, 13.9 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 390.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 100 g.

Comparing minerals per 100 grams for Frosted Corn Flakes, MALT-O-MEAL vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 2.2 times more Iron and 50.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 15 times more Copper, 27.1 times more Magnesium, 14.3 times more Phosphorus, 7.9 times more Potassium, 9.6 times more Selenium and 20.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 4.5 times more Carbohydrate and 15 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 59.1 times more Fat, 41.6 times more Saturated Fat, 4.3 times more Omega 3, 54.8 times more Omega 6, 7.2 times more Fiber and 4.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.