Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	79.7% 2310kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	25.3% 4.3g	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	256% 333g	130g per day for Men 19-50 years
Sugars	15% 11g	111% 80.5g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	137% 76.7g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	427% 3842μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	419% 5.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	435% 5.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	418% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	510% 6.64mg	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	1324% 5295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	176% 159mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	40% 0.36mg	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	1439% 115mg	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	71% 1.64mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	218% 3274mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	459% 50.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, KING VITAMAN per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 14 ounces of Roasted Sunflower Seeds have 12.6 times more Vitamin B5, 5.7 times more Vitamin E and 13.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain more Vitamin A, 12 times more Vitamin B1, 5.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin B12 and 28.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 14 ounces of Roasted Sunflower Seeds have 7 times more Calcium, 20.1 times more Copper, 1.6 times more Magnesium, 5.1 times more Manganese, 4.6 times more Phosphorus, 3.2 times more Potassium and 12.2 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 7.6 times more Iron, 275 times more Sodium and 2.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.5 times more Energy, 14.5 times more Fat, 3.3 times more Saturated Fat, 2.2 times more Omega 3, 30.2 times more Omega 6, 3.3 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 3.5 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.