Comparing Nutrients in 14 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	54% 1564kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	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	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	61% 79.4g	130g per day for Men 19-50 years
Sugars	144% 105g	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	74% 28g	90% 34g	38g per day for Men 19-50 years
Protein	85% 47.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	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	110% 1.33mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	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	70.5% 0.92mg	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	22% 87.3μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	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	13.2% 2mg	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, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.4% 524mg	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	148% 12mg	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	189% 1322mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	58.5% 1988mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	48% 718mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry versus 14 oz of Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Sunflower Seeds:

• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have more Vitamin B12 than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.3 times more Vitamin B3, 5.8 times more Vitamin B6, 10.3 times more Vitamin B9 and 70.3 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Sunflower Seeds:

• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 1.7 times more Calcium and 20.1 times more Sodium than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 1.8 times more Iron, 3.2 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 3.3 times more Carbohydrate and 10.1 times more Sugars than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 1.5 times more Energy, 4.7 times more Fat, 3.2 times more Saturated Fat and 1.7 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry and Sunflower Seeds offer comparable quantities of Fiber per 14 ounces.