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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	81% 2350kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	256% 333g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	142% 79.6g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	106% 1.27mg	419% 5.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	435% 5.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	418% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	34.5% 345mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	1439% 115mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	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	188% 20.7mg	459% 50.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.36% 13.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oil 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 Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 14 ounces of Oil Roasted Sunflower Seeds have 12.4 times more Vitamin B5, 8 times more Vitamin E and 15.5 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, 4 times more Vitamin B1, 5.1 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12 and 36.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil 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 Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 14 ounces of Oil Roasted Sunflower Seeds have 8.7 times more Calcium, 19.8 times more Copper, 1.5 times more Magnesium, 5 times more Manganese, 4.6 times more Phosphorus, 1.8 times more Potassium and 12 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 6.8 times more Iron, 275 times more Sodium and 2.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• 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 Oil Roasted Sunflower Seeds have 1.6 times more Energy, 14.9 times more Fat, 4.5 times more Saturated Fat, 2.5 times more Omega 3, 31.5 times more Omega 6, 3.1 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 3.7 times more Carbohydrate and 6.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.