Comparing Nutrients in 1 kilogram Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	124% 3610kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	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	494% 643g	185% 241g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	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	342% 130g	292% 111g	38g per day for Men 19-50 years
Protein	292% 164g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	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	848% 10mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	653% 104mg	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	812% 10.6mg	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	588% 2350μg	593% 2370μg	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	1.1% 1mg	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	37.3% 5.6mg	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, Weight Control Instant Oatmeal, maple and brown sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	268% 2680mg	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	1266% 101mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	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	560% 3920mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	428% 6420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 9.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Vitamin C and 46.6 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 3.8 times more Calcium, 2.7 times more Iron and 214 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Phosphorus, 2.6 times more Potassium and 2 times more Zinc than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 8 times more Fat, 4.5 times more Saturated Fat and 2.2 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 1 kg.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.