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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	20.4% 592kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	61% 79.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	25.4% 18.4g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	36% 20g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	102% 1.33mg	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	58.5% 234μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	127% 3.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	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	242% 36.3mg	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	8.7% 87mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	NA	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	53.5% 4.3mg	368% 29.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.12% 4.4g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oil Roasted Sunflower Seeds have 54.2 times more Vitamin E and more Vitamin K than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 100 g of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 100 grams of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 2.6 times more Calcium, 1.7 times more Magnesium, 3.4 times more Phosphorus and 1.5 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 100 g of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 6.9 times more Iron and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 26.7 times more Fat, 17.7 times more Saturated Fat and 2.3 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 100 g of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 3.5 times more Carbohydrate and 5.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Fiber per 100 grams.