Comparing Nutrients in 100 grams Sunflower Seeds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Energy	20% 584kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	9.86% 9.56g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	136% 23g	NA	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	38% 49.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	9.85% 7.14g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	37% 20.8g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	46% 0.6mg	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% 669μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.75% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	6.67% 6mg	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	234% 35mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Calcium	7.8% 78mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	69% 0.62mg	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	104% 8.34mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	74.5% 313mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	830% 19mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	32.3% 1097mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.8 times more Vitamin E than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B9, more Vitamin B12 and 4.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• Dried Sunflower Seed Kernels have 1.6 times more Calcium and 2.9 times more Copper than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 1.6 times more Iron, 9.8 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 5.4 times more Fat and 2.7 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 2.5 times more Carbohydrate, 2.7 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.