Comparing Nutrients in 100 grams Sunflower Seeds VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	20% 584kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	6.5% 1.1g	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	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	7.88% 5.7g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	35.4% 0.46mg	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	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0% 0mg	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	6.53% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.7% 57mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	22% 92mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B3, 2.9 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 35.9 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 2.9 times more Copper, 3.5 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 9 times more Selenium and 2.9 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 2.4 times more Iron and 41.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 18 times more Fat, 9.3 times more Saturated Fat, 20.8 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 4.1 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Omega 3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.