Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3430kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.62g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	603% 784g	158% 206g	130g per day for Men 19-50 years
Sugars	21% 15g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	111% 42g	303% 115g	38g per day for Men 19-50 years
Protein	131% 73g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1622% 19.5mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	536% 6.97mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	563% 90mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	619% 8.05mg	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	440% 1760μg	595% 2380μg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	378% 3780mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	2038% 18.3mg	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	4844% 388mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	919% 21mg	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	103% 720mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	NA	55μg per day for Men 19-50 years
Sodium	747% 11210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.95% 72g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 6 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 29.2 times more Vitamin B5, 5.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, dry vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 6.6 times more Calcium, 5.7 times more Iron and 373.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 61.1 times more Copper, 4.6 times more Magnesium, 10.3 times more Manganese, 16.1 times more Phosphorus, 3.6 times more Potassium and 12.9 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 26.5 times more Fat, 16.4 times more Saturated Fat, 2.6 times more Omega 3, 39.9 times more Omega 6, 2.7 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3