Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	25.5% 740kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	154% 200g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	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	% 1g	% 25g	g per day for Men 19-50 years
Fiber	29% 11g	226% 86g	38g per day for Men 19-50 years
Protein	28.2% 16g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	67.5% 270μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	64% 640mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	839% 67mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	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	20% 140mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	455% 50mg	11mg per day for Men 19-50 years
Water	22% 812g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 10.3 times more Vitamin B1, 2.6 times more Vitamin B2, 5 times more Vitamin B3, 21.7 times more Vitamin B5, 48 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Sunflower Seeds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.3 times more Iron, 25.2 times more Sodium and 17.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Copper, 54.2 times more Magnesium, 39.8 times more Manganese, 47.1 times more Phosphorus, 23.9 times more Potassium and 55.6 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 7.9 times more Energy, 105 times more Fat, 58.6 times more Saturated Fat, more Omega 3, 120.7 times more Omega 6, 1.3 times more Carbohydrate, 26.2 times more Sugars, 7.8 times more Fiber and 13.2 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.