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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	20.4% 592kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	64% 83g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	36% 20g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	26.7% 0.32mg	104% 1.25mg	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	NA	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	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	1.22% 1.1mg	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	242% 36.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	8.7% 87mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	53.5% 4.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17% 72mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	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	47.4% 5.2mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.068% 2.5g	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, Waffle Crisp:

• Oil Roasted Sunflower Seed Kernels have more Vitamin C, 90.8 times more Vitamin E and 2.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 3.9 times more Vitamin B1, 5 times more Vitamin B2, 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 Oil Roasted Sunflower Seed Kernels.

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

• Oil Roasted Sunflower Seed Kernels have 3.6 times more Calcium, 9 times more Copper, 1.8 times more Magnesium, 4.8 times more Phosphorus, 2.3 times more Potassium and 3.9 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.1 times more Iron, 198.7 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 10.3 times more Fat, 7.9 times more Saturated Fat, 21.3 times more Omega 6, 2.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.6 times more Carbohydrate and 11.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Omega 3 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.