Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3660kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	27.5% 8.8g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	158% 206g	130g per day for Men 19-50 years
Sugars	398% 289g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	218% 83g	303% 115g	38g per day for Men 19-50 years
Protein	154% 86.2g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	800% 10.4mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	763% 122mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	754% 9.8mg	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	513% 2050μg	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	13.3% 12mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	243% 2430mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	NA	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	1098% 87.8mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	420% 2940mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	303% 4540mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.8% 66.2g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, 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, Instant Oatmeal, apples and cinnamon, dry vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 2.2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.2 times more Vitamin B6 than Toasted Sunflower Seeds.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per one kilogram.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 4.3 times more Calcium, 1.3 times more Iron and 151.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Magnesium, 3.9 times more Phosphorus, 1.5 times more Potassium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 12.3 times more Fat, 6.8 times more Saturated Fat, 1.4 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.