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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	79.7% 2310kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	34% 5.76g	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	237% 309g	130g per day for Men 19-50 years
Sugars	15% 11g	91% 66.2g	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	86.7% 33g	38g per day for Men 19-50 years
Protein	137% 76.7g	80.7% 45g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	237% 38mg	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	269% 3.5mg	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	716% 2866μg	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	50.7% 45.6mg	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	691% 104mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	27.8% 278mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	209% 1.9mg	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	1454% 116mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	525% 12mg	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	210% 1472mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares 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, Oatmeal Squares 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, Oatmeal Squares:

• 14 ounces of Roasted Sunflower Seeds have 5.4 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain more Vitamin A, 6.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B9 and 8.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 3.9 times more Copper, 3.1 times more Phosphorus, 2.4 times more Potassium and 11.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 2.9 times more Calcium, 7.7 times more Iron, 1.4 times more Manganese, 115.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.5 times more Energy, 10.3 times more Fat, 6 times more Saturated Fat, 22.6 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 3.2 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares offer comparable quantities of Omega 3 per 14 ounces.