Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1504kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.87g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	61% 79.4g	130g per day for Men 19-50 years
Sugars	91% 66g	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	91% 34.5g	90% 34g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	156% 1405μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.7mg	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	269% 3.5mg	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	720% 2881μg	225% 901μg	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	53% 47.6mg	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	85.7% 13mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	83.3% 833mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	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	1464% 117mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	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	209% 1465mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	91% 1365mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	258% 28.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.29% 11g	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, Oatmeal Squares, cinnamon vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 118 times more Vitamin A, 2.4 times more Vitamin B2, 3.2 times more Vitamin B9, 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2.7 times more Calcium, 5.6 times more Iron, 38.2 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Copper, 2.9 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 8.4 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.9 times more Carbohydrate and 6.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.5 times more Fat, 5.1 times more Saturated Fat, 15.6 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.