Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3660kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	29% 9.26g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	582% 757g	154% 200g	130g per day for Men 19-50 years
Sugars	203% 147g	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	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	% 25g	g per day for Men 19-50 years
Fiber	587% 223g	226% 86g	38g per day for Men 19-50 years
Protein	157% 88g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	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	635% 7.62mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	814% 10.6mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	778% 124mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	955% 12.4mg	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	623% 2490μg	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	2.22% 2mg	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	28.7% 4.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Sunflower Seeds	Recommended Dietary Allowance
Calcium	278% 2780mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	NA	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	1176% 94mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	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	437% 3060mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	315% 4730mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 1 kg of 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, Cinnamon Swirl, high fiber vs Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Sunflower Seeds.
• While 1 kg of Dried Sunflower Seed Kernels contains 1.9 times more Vitamin B1 and 81.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Sunflower Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 3.6 times more Calcium, 1.8 times more Iron and 52.6 times more Sodium than Sunflower Seeds.
• While 1 kg of Dried Sunflower Seed Kernels contains 3.6 times more Magnesium, 2.2 times more Phosphorus, 2.5 times more Potassium and 2.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 3.8 times more Carbohydrate, 5.6 times more Sugars and 2.6 times more Fiber than Sunflower Seeds.
• While 1 kg of Dried Sunflower Seed Kernels contains 1.6 times more Energy, 10.7 times more Fat, 4.8 times more Saturated Fat and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.