Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	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	219% 284g	61% 79.4g	130g per day for Men 19-50 years
Sugars	97% 70g	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	86.7% 33g	90% 34g	38g per day for Men 19-50 years
Protein	72% 40.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.74mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	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	299% 3.9mg	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	169% 675μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	17% 2.54mg	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 Oatmeal, fruit and cream, variety of flavors, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	98% 976mg	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	602% 48mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	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	204% 1425mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	148% 2219mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	83% 9.13mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 1.7 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 14 times more Vitamin C and 55 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 3.2 times more Calcium, 2.3 times more Iron and 62.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 3.6 times more Carbohydrate and 6.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 6.9 times more Fat, 2.1 times more Saturated Fat and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.