Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	20.4% 592kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	10% 1.72g	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	61.8% 80.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	29% 21g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	36% 20g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.3% 741μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	167% 667μg	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	1.22% 1.1mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.5% 267IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	8.7% 87mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	33.3% 0.3mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23.6% 99mg	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	44% 309mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	39.5% 592mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Oil Roasted Sunflower Seed Kernels have 9.2 times more Vitamin B5, 117.2 times more Vitamin E and 2.2 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 4.1 times more Vitamin B1, 5 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 18.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Calcium, 6 times more Copper, 1.3 times more Magnesium, 3.7 times more Phosphorus, 1.8 times more Potassium and 3.7 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 7 times more Iron and 197.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 11.2 times more Fat, 6.4 times more Saturated Fat, 19.9 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 3.5 times more Carbohydrate and 6.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Omega 3 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.