Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	20% 582kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	63% 82g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	27.6% 20g	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	29.2% 11g	28.7% 11g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	70% 0.91mg	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	59.3% 237μg	182% 727μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	114% 2.73μg	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	174% 26mg	5.73% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	7% 70mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	40.4% 0.36mg	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	47.5% 3.8mg	368% 29.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	62% 6.82mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 100 grams of Roasted Sunflower Seeds have 30.3 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 6.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 100 grams of Roasted Sunflower Seeds have 2.4 times more Calcium, 5 times more Copper, 1.3 times more Magnesium, 4.2 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 7.8 times more Iron and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 1.6 times more Energy, 25.7 times more Fat, 22.9 times more Saturated Fat, 1.5 times more Omega 3, 48.6 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 3.4 times more Carbohydrate and 7.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS offer comparable quantities of Fiber per 100 grams.