Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.4g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	158% 206g	130g per day for Men 19-50 years
Sugars	215% 156g	NA	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	226% 86g	303% 115g	38g per day for Men 19-50 years
Protein	204% 115g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	458% 5.5mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	619% 8.05mg	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	90% 360μg	595% 2380μg	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	0% 0mg	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	299% 45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 580mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	NA	2038% 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	509% 40.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	919% 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	613% 4290mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	144% 4890mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	435% 6530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal has 1.7 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Vitamin B3, 6.2 times more Vitamin B6 and 6.6 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal has 217.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Iron, 2.7 times more Phosphorus and 1.8 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Toasted Sunflower Seeds contain similar levels of Calcium, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal has 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 11.3 times more Fat, 6.7 times more Saturated Fat, 1.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.