Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	20% 582kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	269% 4.3g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	9.9% 1.7g	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	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	2.15% 1.56g	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	0.29% 0.21g	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	% 0.41g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	29.2% 11g	53.4% 20.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	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	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	73.5% 0.96mg	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	13.3% 53μg	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	2.67% 2.4mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	7% 70mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	83.6% 0.75mg	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	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	157% 3.6mg	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	53.4% 374mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	13% 446mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	161% 88.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.12% 4.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, UNCLE SAM CEREAL per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 100 grams of Roasted Sunflower Seeds have 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 11.3 times more Vitamin B5, 4.5 times more Vitamin B9, 29 times more Vitamin E and 1.5 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL contain 6.4 times more Vitamin B1 and 1.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 100 grams of Roasted Sunflower Seeds have 2.4 times more Copper, 3.1 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.4 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese and 68.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Iron and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 1.7 times more Energy, 4.3 times more Fat, 5.5 times more Saturated Fat, 19.5 times more Omega 6, 1.8 times more Sugars and 1.2 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL contain 62.3 times more Omega 3, 2.7 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.