Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	80% 2318kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	28.2% 4.8g	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	231% 300g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	195% 141g	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	42% 30.6g	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	% 30g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 79.4g	g per day for Men 19-50 years
Fiber	90% 34g	60.6% 23g	38g per day for Men 19-50 years
Protein	147% 82.5g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	218% 1961μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	261% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	260% 41.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	339% 4.4mg	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	211% 845μg	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	3.1% 2.78mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	31% 310mg	93% 933mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	140% 1.26mg	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	260% 21mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	353% 8.1mg	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	166% 1159mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	116% 1746mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	71.4% 7.86mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.91% 33.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin C and 87.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 164.7 times more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Dried Sunflower Seed Kernels have 5.7 times more Copper, 4 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 18.3 times more Selenium and 2.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 3 times more Calcium, 1.7 times more Iron and 48.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 12.9 times more Fat, 7.4 times more Saturated Fat, 1.4 times more Omega 3, 19 times more Omega 6, 1.5 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 3.8 times more Carbohydrate and 13.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.