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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	79.7% 2310kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	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	73.5% 96g	231% 300g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 79.4g	g per day for Men 19-50 years
Fiber	116% 44g	60.6% 23g	38g per day for Men 19-50 years
Protein	137% 76.7g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	218% 1961μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	261% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	260% 41.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	27.8% 278mg	93% 933mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	166% 1159mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	116% 1746mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	71.4% 7.86mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.91% 33.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 8.5 times more Vitamin B5, 2 times more Vitamin C and 65.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 7.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Copper, 1.6 times more Magnesium, 4 times more Phosphorus, 2.4 times more Potassium, 27.3 times more Selenium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 3.4 times more Calcium, 2.4 times more Iron and 146.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 12.5 times more Fat, 8.6 times more Saturated Fat, 1.6 times more Omega 3, 27.1 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 3.1 times more Carbohydrate and 13.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.