Comparing Nutrients in 1 kilogram Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	136% 3940kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	185% 241g	130g per day for Men 19-50 years
Sugars	363% 263g	37.7% 27.3g	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	187% 71g	292% 111g	38g per day for Men 19-50 years
Protein	215% 120g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	618% 8.04mg	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	55% 220μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.5% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	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	33.3% 5mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	132% 1320mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	NA	2033% 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	374% 30mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 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	476% 3330mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	147% 5010mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	121% 1810mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	195% 21.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Roasted Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 3.2 times more Vitamin B1 and more Vitamin B12 than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 5.3 times more Vitamin B3, 3.5 times more Vitamin B6, 10.8 times more Vitamin B9 and 52.2 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Roasted Sunflower Seeds:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 1.9 times more Calcium and 60.3 times more Sodium than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.3 times more Iron, 1.3 times more Magnesium, 3.5 times more Phosphorus, 1.7 times more Potassium and 2.5 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 2.8 times more Carbohydrate and 9.6 times more Sugars than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.5 times more Energy, 4.5 times more Fat, 3.8 times more Saturated Fat, 1.6 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.