Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.5% 1465kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.76g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	70% 91g	130g per day for Men 19-50 years
Sugars	116% 84g	17% 12.3g	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	1.1% 0.79g	0% 0g	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	% 0.99g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 81g	% 9.4g	g per day for Men 19-50 years
Fiber	85.6% 32.5g	111% 42g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	194% 1746μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	237% 2.85mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	242% 3.14mg	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	190% 758μg	232% 929μg	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	0.44% 0.4mg	4.85% 4.37mg	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	13.2% 2mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	91% 909mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	796% 7.16mg	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	412% 33mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	481% 11mg	359% 8.26mg	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	200% 1401mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	110% 1651mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Oil Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.4 times more Vitamin B5, 11 times more Vitamin C, 72.7 times more Vitamin E and 1.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Oil Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.6 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 138.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.2 times more Copper, 1.3 times more Magnesium, 3.2 times more Phosphorus, 1.6 times more Potassium, 27 times more Selenium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 3.3 times more Carbohydrate and 6.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 10.1 times more Fat, 8.7 times more Saturated Fat, 1.3 times more Omega 3, 20.1 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.