Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1476kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.76g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 297g	70% 91g	130g per day for Men 19-50 years
Sugars	89.5% 65g	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	107% 40.5g	111% 42g	38g per day for Men 19-50 years
Protein	87.7% 49g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	158% 1425μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.86mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.53mg	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	731% 2925μg	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	50.7% 45.6mg	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	82.3% 12.3mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	96% 960mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	1483% 119mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	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	294% 2056mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	51% 1738mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	279% 30.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.43% 16g	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, Toasted Multigrain Crisps vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 10.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.2 times more Vitamin B5, 11.7 times more Vitamin E and 1.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 2.8 times more Calcium, 7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 121.7 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.7 times more Copper, 2.2 times more Phosphorus and 11.2 times more Selenium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 3.3 times more Carbohydrate and 5.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 10 times more Fat, 7.8 times more Saturated Fat, 17.5 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.