Comparing Nutrients in 14 ounces Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 294kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.46% 0.76g	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	15% 11g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	116% 44g	38g per day for Men 19-50 years
Protein	11% 6.27g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	245% 3.2mg	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	26.8% 107μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	807% 7.26mg	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	333% 26.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	364% 8.37mg	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	7.94% 55.6mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Roasted Sunflower Seeds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 135.4 times more Vitamin B5, 28.7 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C, 2610 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparing minerals per 14 ounces for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Roasted Sunflower Seeds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.8 times more Iron, 75.7 times more Sodium and 67.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Copper, 21.5 times more Magnesium, 43.1 times more Manganese, 82.5 times more Phosphorus, 31.5 times more Potassium and 58.8 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Energy, 101.6 times more Fat, 68.7 times more Saturated Fat, more Omega 3, 171.6 times more Omega 6, 1.5 times more Carbohydrate, 27.3 times more Sugars, 10.1 times more Fiber and 12.2 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.