Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	80% 2318kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	239% 311g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	8.27% 6g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 6g	g per day for Men 19-50 years
Fiber	90% 34g	44% 16.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	644% 7.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	223% 35.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	42.7% 0.56mg	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	225% 901μg	175% 699μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	31% 310mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	13.2% 0.12mg	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	260% 21mg	1922% 154mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	35.4% 0.81mg	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	374% 2619mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	297% 4449mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.77% 28.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, QUAKER, corn grits, instant, plain, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 14 ounces of Sunflower Seeds have 4.7 times more Vitamin B5, 9.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 703.4 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 14 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 1.3 times more Vitamin B1 and 2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals, QUAKER, corn grits, instant, plain, dry provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 14 ounces of Sunflower Seeds have 60 times more Copper, 11.6 times more Magnesium, 9.5 times more Manganese, 9.2 times more Phosphorus, 4.8 times more Potassium, 3.1 times more Selenium and 12.2 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 14 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 4.8 times more Calcium, 7.4 times more Iron and 124.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.7 times more Energy, 24 times more Fat, 12.3 times more Saturated Fat, 2 times more Omega 3, 24.6 times more Omega 6, 1.7 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 14 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• 14 ounces of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3