Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	20.4% 592kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	13% 2.2g	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	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	32.6% 23.6g	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	25.5% 9.7g	38g per day for Men 19-50 years
Protein	36% 20g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	70% 0.91mg	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	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	114% 2.73μg	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	12% 73IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	8.7% 87mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	52.6% 0.47mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	108% 2.47mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	25% 2.73mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.23% 8.5g	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, wheat and bran, presweetened with nuts and fruits:

• Oil Roasted Sunflower Seed Kernels have 9 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C, 15.7 times more Vitamin E and 1.8 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Oil Roasted Sunflower Seed Kernels have 2 times more Calcium, 3.8 times more Copper, 3.9 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium and 1.9 times more Zinc than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.3 times more Iron and 81.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 9.2 times more Fat, 8.8 times more Saturated Fat, 15.4 times more Omega 6 and 2.8 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3.3 times more Carbohydrate and 7.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Omega 3 and Fiber per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.