Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	80% 2318kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	30.4% 5.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	246% 320g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	140% 102g	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	100% 38g	38g per day for Men 19-50 years
Protein	147% 82.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	75.7% 0.98mg	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	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	1.76% 1.6mg	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	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	31% 310mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	117% 1.05mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	94% 397mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	268% 6.17mg	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	179% 1254mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	62% 929mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Sunflower Seeds have 4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 5.4 times more Vitamin B6, 7.8 times more Vitamin B9 and 32.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Sunflower Seeds have 6.8 times more Copper, 2 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 3.1 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 26 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.5 times more Energy, 9.3 times more Fat, 4.6 times more Saturated Fat, 17.7 times more Omega 6 and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2.3 times more Omega 3, 4 times more Carbohydrate and 9.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Fiber per 14 ounces.