Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	201% 5840kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	30% 9.6g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	524% 682g	130g per day for Men 19-50 years
Sugars	36% 26g	19.6% 14g	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	247% 94g	38g per day for Men 19-50 years
Protein	371% 208g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, Quick Oats with Iron, 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	450% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	51.4% 8.23mg	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	77% 1mg	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	123% 490μg	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	0% 0mg	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	44% 6.6mg	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, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	78% 780mg	47% 470mg	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	6181% 495mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	643% 2700mg	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	654% 4580mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	291% 32mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 10.1 times more Vitamin B3, 13.5 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and 53.3 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 1.2 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 9.4 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 7.5 times more Fat, 4.6 times more Saturated Fat, 1.8 times more Sugars and 1.5 times more Protein than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.