Comparing Nutrients in 14 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	48.3% 1401kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	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	222% 288g	61% 79.4g	130g per day for Men 19-50 years
Sugars	112% 81g	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	88.8% 33.7g	90% 34g	38g per day for Men 19-50 years
Protein	80% 45g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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	125% 1.5mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	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	48.2% 0.63mg	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	38.7% 155μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.5% 37.3mg	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	12.4% 1.87mg	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, summer berry, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	49.2% 492mg	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	155% 12.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	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	203% 1421mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have more Vitamin B12 and 6.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 4.9 times more Vitamin B3, 8.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 74.8 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.

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

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 1.6 times more Calcium and 39.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Iron, 2.9 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 3.6 times more Carbohydrate and 7.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 11.7 times more Fat, 4.3 times more Saturated Fat and 1.8 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.