Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, KING VITAMAN VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1512kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	61% 79.4g	130g per day for Men 19-50 years
Sugars	111% 80.5g	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	35.5% 13.5g	90% 34g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	427% 3842μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	419% 5.03mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.66mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	418% 67mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.64mg	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	1324% 5295μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	176% 159mg	6.17% 5.56mg	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	120% 18mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	1439% 115mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	142% 992mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	218% 3274mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	459% 50.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 322.7 times more Vitamin A, 4 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12 and 28.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B5 and 7.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 5.5 times more Iron, 91.7 times more Sodium and 2.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 19.8 times more Copper, 4 times more Magnesium, 4.7 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 8.2 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 4.2 times more Carbohydrate and 7.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 15 times more Fat, 2.8 times more Saturated Fat, 1.9 times more Omega 3, 21.2 times more Omega 6, 2.5 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.