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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1504kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.87g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	70% 91g	130g per day for Men 19-50 years
Sugars	91% 66g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	91% 34.5g	111% 42g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	156% 1405μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83.3% 833mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	91% 1365mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	258% 28.3mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.17% 6.1g	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 Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 10.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.2 times more Vitamin E and 1.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2.4 times more Calcium, 6.9 times more Iron, 114.7 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Copper, 3.1 times more Phosphorus, 1.3 times more Potassium and 12.4 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.4 times more Carbohydrate and 5.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 10.5 times more Fat, 8 times more Saturated Fat, 23.1 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Oil Roasted 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.