Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	79.7% 2310kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	765% 130g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	196% 255g	130g per day for Men 19-50 years
Sugars	15% 11g	6.95% 5.04g	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	136% 51.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	117% 65.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	270% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	313% 4.07mg	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	203% 814μg	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	0.44% 0.4mg	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	691% 104mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Calcium	27.8% 278mg	97% 972mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	NA	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	439% 35mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	NA	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	228% 1596mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	164% 2453mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 14 ounces of Roasted Sunflower Seeds have 46.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon provide similar amounts of Vitamin B9 per 14 ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 14 ounces of Roasted Sunflower Seeds have 2.9 times more Phosphorus, 2.5 times more Potassium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 3.5 times more Calcium, 2.3 times more Iron and 206 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 7.9 times more Fat, 4.3 times more Saturated Fat and 2.1 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon offer comparable quantities of Fiber and Protein per 14 ounces.