Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	124% 3600kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	19% 6.05g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	582% 757g	176% 229g	130g per day for Men 19-50 years
Sugars	492% 357g	43% 31g	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	106% 77g	0% 0g	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	% 76g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 200g	% 23.7g	g per day for Men 19-50 years
Fiber	153% 58g	279% 106g	38g per day for Men 19-50 years
Protein	163% 91g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	549% 4940μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	515% 6.7mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	654% 105mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	854% 11mg	609% 7.9mg	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	533% 2130μg	585% 2340μg	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	7.78% 7mg	12.2% 11mg	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	26.7% 4mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	235% 2350mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	2004% 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	1138% 91mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	888% 20.4mg	904% 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	417% 2920mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	293% 4400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.3% 84.5g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 1 kg of Oil Roasted 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, Raisin and Spice, dry vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has more Vitamin A, 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.4 times more Vitamin B5, 90.8 times more Vitamin E and 1.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 2.7 times more Calcium, 2.1 times more Iron and 146.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 5.7 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 1.3 times more Potassium, 27 times more Selenium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Oil Roasted Sunflower Seeds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 3.3 times more Carbohydrate, 11.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 12.8 times more Fat, 11.7 times more Saturated Fat, 1.9 times more Omega 3, 28.3 times more Omega 6, 1.8 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.