Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Christmas Crunch VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Sunflower Seeds	Recommended Dietary Allowance
Energy	137% 3970kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	96% 31g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	661% 859g	154% 200g	130g per day for Men 19-50 years
Sugars	611% 443g	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	68.4% 26g	226% 86g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 270μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1363% 16.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1420% 18.5mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1359% 217mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1676% 21.8mg	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	3843% 15370μg	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	1.1% 1mg	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	28% 4.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	2473% 198mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	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	240% 1680mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	483% 7240mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	1487% 164mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.68% 25g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 9 times more Vitamin A, 5.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B5, 14 times more Vitamin C and 83.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 3.8 times more Iron, 80.4 times more Sodium and 3.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 11.9 times more Copper, 5.9 times more Magnesium, 3.9 times more Phosphorus, 3.5 times more Potassium and 8.2 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 4.3 times more Carbohydrate and 16.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.7 times more Fat, 1.4 times more Saturated Fat, 1.9 times more Omega 3, 32 times more Omega 6, 3.3 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.