Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	20% 582kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	4.98% 0.85g	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	62% 80.4g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	45.6% 33g	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	27% 10g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	28% 253μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	53% 8.47mg	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	65.4% 0.85mg	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	84.8% 339μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	105% 2.53μg	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	17% 102IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	7% 70mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	56.4% 0.51mg	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	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	32.4% 136mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	58% 6.36mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin C, 145 times more Vitamin E and 9 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain more Vitamin A, 5.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 3.6 times more Copper, 3.4 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 4 times more Iron and 155.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 26.6 times more Fat, 12.3 times more Saturated Fat, 38.7 times more Omega 6 and 2.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 3.3 times more Carbohydrate and 12.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Omega 3 and Fiber per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.