Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3710kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	285% 4.56g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	557% 724g	154% 200g	130g per day for Men 19-50 years
Sugars	426% 309g	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	182% 69g	226% 86g	38g per day for Men 19-50 years
Protein	158% 88.2g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	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	743% 8.9mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	782% 10mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	748% 120mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	921% 12mg	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	598% 2390μg	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	8.9% 8mg	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	36.7% 5.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	297% 2970mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	1338% 107mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	967% 22.2mg	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	423% 2960mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	344% 5160mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin C and 63.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.8 times more Calcium, 2 times more Iron and 57.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Copper, 3.5 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 7.6 times more Omega 3, 3.6 times more Carbohydrate and 11.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 7.4 times more Fat, 4.2 times more Saturated Fat, 8.3 times more Omega 6 and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.