Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	15% 11g	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	14.6% 5.56g	116% 44g	38g per day for Men 19-50 years
Protein	49.7% 28g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	245% 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	153% 611μg	235% 941μg	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	0% 0mg	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	2.65% 0.4mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	807% 7.26mg	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	142% 11.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	364% 8.37mg	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	67% 468mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice versus 14 oz of Roasted 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, QUAKER Puffed Rice vs Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 4.2 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, more Vitamin B6, 1.5 times more Vitamin B9, 261 times more Vitamin E and 27 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Roasted Sunflower Seeds:

• 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 4.3 times more Magnesium, 9.8 times more Phosphorus, 7.3 times more Potassium, 7.6 times more Selenium and 4.8 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 3.6 times more Carbohydrate than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 55.3 times more Fat, 16.1 times more Saturated Fat, 115 times more Omega 6, more Sugars, 7.9 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Roasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6