Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, maple and brown sugar, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3860kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	154% 200g	130g per day for Men 19-50 years
Sugars	418% 303g	36% 26g	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	2.5% 1.8g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 297g	% 25g	g per day for Men 19-50 years
Fiber	189% 72g	226% 86g	38g per day for Men 19-50 years
Protein	165% 93g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	769% 6920μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	891% 10.7mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	771% 10mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	734% 117mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1126% 14.6mg	1035% 13.5mg	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	370% 1480μg	568% 2270μg	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	0% 0mg	15.6% 14mg	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	34% 5.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	258% 2580mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	2000% 18mg	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	1295% 104mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	848% 19.5mg	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	436% 3050mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Sunflower Seeds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 230.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin C and 69 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 1 kg.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Sunflower Seeds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 3.3 times more Calcium, 2 times more Iron and 56.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Copper, 3.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 2.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 3.8 times more Carbohydrate and 11.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.9 times more Fat, 5.7 times more Saturated Fat, 14.9 times more Omega 6 and 2.2 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.