Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Energy	80% 2318kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	4.1% 0.69g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	23% 8.73g	38g per day for Men 19-50 years
Protein	147% 82.5g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	13.4% 0.17mg	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	4.96% 20μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Calcium	31% 310mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	38% 0.34mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	83% 1.9mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 14 ounces of Sunflower Seeds have 27.9 times more Vitamin B1, 14.8 times more Vitamin B2, 12.7 times more Vitamin B3, 12.3 times more Vitamin B5, 30.6 times more Vitamin B6 and 45.4 times more Vitamin B9 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B9
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 14 ounces of Sunflower Seeds have 9.8 times more Calcium, 20.9 times more Copper, 9.4 times more Iron, 14.8 times more Magnesium, 4 times more Manganese, 10.3 times more Phosphorus, 8.6 times more Potassium and 8.2 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 14 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 17.7 times more Water than Dried Sunflower Seed Kernels.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 9.6 times more Energy, 109.5 times more Fat, 46.4 times more Saturated Fat, 4 times more Omega 3, 131.7 times more Omega 6, 1.5 times more Carbohydrate, 3.9 times more Fiber and 10 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6