Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	47% 1357kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.46% 6.27g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	61% 79.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	48% 18.3g	90% 34g	38g per day for Men 19-50 years
Protein	69.7% 39g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	281% 3.37mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.94mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	411% 5.34mg	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	186% 742μg	225% 901μg	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	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	2.9% 0.44mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	175% 1750mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	NA	794% 7.14mg	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	2085% 167mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	44.8% 314mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	478% 7164mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 2.1 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 9 times more Vitamin B6, more Vitamin C and 319.7 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 5.7 times more Calcium, 8 times more Iron and 200.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.2 times more Magnesium, 8.4 times more Phosphorus, 3.8 times more Potassium and 10.4 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 32.6 times more Fat, 19.4 times more Saturated Fat, 3.7 times more Sugars, 1.9 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.