Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Toasted Sunflower Seeds

Weight per 100 calories

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon: 26.4g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.04% 2.3g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	10% 0.13mg	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	48% 192μg	9.6% 38.4μg	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	3.5% 3.17mg	0.25% 0.23mg	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	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.54% 55.4mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	33% 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	97% 7.8mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.16% 30mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	14% 97mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	3.02% 1.66μg	NA	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Toasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 3.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 14 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Toasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 6 times more Calcium, 7.1 times more Iron, 1.4 times more Magnesium, 187.3 times more Sodium and 2.2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper and 1.9 times more Phosphorus than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.4 times more Omega 3, 6.2 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Fat, 4.1 times more Saturated Fat and 15.5 times more Omega 6 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.