Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	201% 5840kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	52.6% 51g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	573% 745g	130g per day for Men 19-50 years
Sugars	36% 26g	292% 211g	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	2.76% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 204g	g per day for Men 19-50 years
Fiber	226% 86g	216% 82g	38g per day for Men 19-50 years
Protein	371% 208g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	489% 4400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	598% 7.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	625% 8.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	575% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	663% 8.6mg	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	568% 2270μg	478% 1910μg	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	15.6% 14mg	1.1% 1mg	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	2345% 352mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	78% 780mg	229% 2290mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	383% 3.45mg	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	656% 52.5mg	1039% 83mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1213% 28mg	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	943% 6600mg	504% 3530mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	236% 26mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2% 73.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.2 times more Vitamin B5, 1.6 times more Vitamin B6, 14 times more Vitamin C and 70.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 146.7 times more Vitamin A, 2.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Dried Sunflower Seed Kernels have 5.2 times more Copper, 3.3 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium, 18.3 times more Selenium and 1.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.9 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese and 46.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 10.1 times more Fat, 5.5 times more Saturated Fat, 13.5 times more Omega 6 and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 3.7 times more Carbohydrate and 8.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.