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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	81% 2350kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	268% 348g	130g per day for Men 19-50 years
Sugars	17% 12.3g	0% 0g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	142% 79.6g	49.7% 28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	87.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	0% 0mg	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	153% 611μg	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	4.85% 4.37mg	0% 0mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	34.5% 345mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	105% 0.95mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, QUAKER Puffed Rice 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, QUAKER Puffed Rice:

• 14 ounces of Oil Roasted Sunflower Seeds have more Vitamin B6, 1.5 times more Vitamin B9, 363.3 times more Vitamin E and 31 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 14 ounces of Oil Roasted Sunflower Seeds have 9.7 times more Calcium, 7.5 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 9.7 times more Phosphorus, 4.2 times more Potassium, 7.4 times more Selenium and 4.7 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 57 times more Fat, 21.7 times more Saturated Fat, 1.4 times more Omega 3, 120 times more Omega 6, more Sugars, 7.6 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 3.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6