Comparing Nutrients in 100 grams Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	20% 584kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	61.8% 80.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	29% 21g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	37% 20.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	82.3% 741μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	131% 1.7mg	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	56.8% 227μg	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.5% 267IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	234% 35mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	7.8% 78mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	33.3% 0.3mg	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	65.6% 5.25mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	NA	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	94% 660mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	39.5% 592mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B5 and 113.5 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 247 times more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 6 times more Copper, 3.3 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium and 2.5 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 5.7 times more Iron and 65.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 11.2 times more Fat, 4.1 times more Saturated Fat, 13.4 times more Omega 6, 1.2 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.3 times more Omega 3, 4 times more Carbohydrate and 8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.