Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	9%	11%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.4% 1461kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	63% 81.7g	130g per day for Men 19-50 years
Sugars	161% 117g	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	70% 26.6g	120% 45.6g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	324% 3.9mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	305% 3.97mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.52mg	246% 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	245% 980μg	236% 945μg	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	3.97% 3.57mg	6.17% 5.56mg	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	11.6% 1.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	110% 1099mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	NA	809% 7.28mg	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	500% 40mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	365% 8.4mg	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	179% 1250mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	185% 2778mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Toasted Sunflower Seeds:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 3 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Toasted Sunflower Seeds.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 14 ounces.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Toasted Sunflower Seeds:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 4.9 times more Calcium, 1.5 times more Iron and 233.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Magnesium, 3.7 times more Phosphorus, 1.7 times more Potassium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 11.7 times more Fat, 6.6 times more Saturated Fat, 1.7 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.