Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.4% 1461kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	9.84% 3.15g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.23g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	73.5% 96g	130g per day for Men 19-50 years
Sugars	164% 119g	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	0.99% 0.71g	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	% 2.02g	NA	g per day for Men 19-50 years
Sucrose	% 116g	NA	g per day for Men 19-50 years
Fiber	75.2% 28.6g	116% 44g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	229% 2064μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	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	127% 508μg	235% 941μg	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	11.6% 1.75mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	89.7% 897mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	408% 32.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	388% 8.9mg	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	168% 1179mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	114% 62.7μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	134% 2008mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have more Vitamin A, 4.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin C and 59.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 3.2 times more Calcium, 2.2 times more Iron and 168.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 2 times more Potassium, 5 times more Selenium and 3.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 3.2 times more Carbohydrate and 11 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 10.8 times more Fat, 6.6 times more Saturated Fat, 1.4 times more Omega 3, 20.9 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.