Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	201% 5840kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	51.5% 16.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	534% 695g	130g per day for Men 19-50 years
Sugars	36% 26g	258% 187g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	203% 77g	38g per day for Men 19-50 years
Protein	371% 208g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	293% 3.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	97% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	98% 1.27mg	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	85% 340μg	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	31% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	78% 780mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	NA	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	385% 31mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 1 kilogram of Sunflower Seeds has 4.2 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3, 10.6 times more Vitamin B6, 6.7 times more Vitamin B9 and 78.2 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 2 times more Vitamin C than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 1 kilogram of Sunflower Seeds has 1.2 times more Calcium, 1.7 times more Iron, 3.3 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 37.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.5 times more Energy, 5.3 times more Fat, 2.7 times more Saturated Fat and 2.1 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 3.5 times more Carbohydrate and 7.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry offer comparable quantities of Fiber per one kilogram.