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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1504kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.87g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	63% 81.7g	130g per day for Men 19-50 years
Sugars	91% 66g	NA	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	NA	g per day for Men 19-50 years
Fiber	91% 34.5g	120% 45.6g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83.3% 833mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Toasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.6 times more Vitamin C than Toasted Sunflower Seeds.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.7 times more Calcium, 4.3 times more Iron, 114.7 times more Sodium and 1.3 times more Zinc than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4 times more Copper, 3.1 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 11.6 times more Fat, 6.8 times more Saturated Fat, 25.3 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.