Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3660kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	163% 52g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	47.2% 8.03g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	588% 764g	185% 241g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	247% 94g	292% 111g	38g per day for Men 19-50 years
Protein	290% 163g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	305% 3.97mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	330% 53mg	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	100% 1.3mg	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	385% 1540μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	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	0% 0mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	503% 4.53mg	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	551% 44mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	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	473% 3310mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	107% 3640mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	2238% 1231μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	1% 37g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat has 6 times more Vitamin B1, 1.6 times more Vitamin B2 and more Vitamin B12 than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B3, 6.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat has 1.6 times more Selenium than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.9 times more Calcium, 4 times more Copper, 3.5 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Roasted Sunflower Seeds contain similar levels of Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat has 3.2 times more Carbohydrate than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 23.2 times more Fat, 12.6 times more Saturated Fat, 1.7 times more Omega 3, 40.8 times more Omega 6 and 2 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Roasted Sunflower Seeds offer comparable quantities of Fiber and Protein per one kilogram.