Comparing Nutrients in 100 grams POST, GRAPE-NUTS Flakes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 376kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	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	63% 82g	18.5% 24g	130g per day for Men 19-50 years
Sugars	21% 15g	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	27% 10g	29.2% 11g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	86% 775μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	173% 690μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	217% 5.2μg	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	23% 138IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.6% 36mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	349% 28mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	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	40% 280mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of POST, GRAPE-NUTS Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 12.3 times more Vitamin B1, 6.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin C and 32.2 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 100 g.

Comparing minerals per 100 grams for POST, GRAPE-NUTS Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.3 times more Iron, 156.7 times more Sodium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 6.1 times more Copper, 1.3 times more Magnesium, 4.1 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Selenium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 1.9 times more Omega 3, 3.4 times more Carbohydrate and 5.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 13.5 times more Fat, 10.4 times more Saturated Fat, 23.9 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.