Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	20% 582kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	9.44% 1.6g	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	64% 83g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	48% 34.7g	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	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.2% 740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	104% 16.7mg	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	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	59.3% 237μg	83.3% 333μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	7% 70mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	22.2% 0.2mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	17% 72mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	39.7% 596mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin C, 65.3 times more Vitamin E and 2.3 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 11.8 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Calcium, 9.2 times more Copper, 1.8 times more Magnesium, 4.9 times more Phosphorus, 4 times more Potassium and 4 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.4 times more Iron, 198.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 10 times more Fat, 5.8 times more Saturated Fat, 20.4 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.3 times more Omega 3, 3.4 times more Carbohydrate and 12.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.