Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals, QUAKER, hominy grits, white, quick, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	201% 5820kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	612% 796g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	4.14% 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	292% 111g	126% 48g	38g per day for Men 19-50 years
Protein	345% 193g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	508% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	115% 1.5mg	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	593% 2370μg	513% 2050μg	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	1740% 261mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	70% 700mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	553% 44.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, QUAKER, hominy grits, white, quick, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cereals, QUAKER, hominy grits, white, quick, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 1 kilogram of Roasted Sunflower Seeds has 1.3 times more Vitamin B3, 5.4 times more Vitamin B6 and 217.5 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, quick, dry contains 5.8 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, hominy grits, white, quick, dry provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 1 kilogram of Roasted Sunflower Seeds has 35 times more Calcium, 4.8 times more Magnesium, 15.8 times more Phosphorus, 6.2 times more Potassium and 12.9 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, hominy grits, white, quick, dry contain similar levels of Iron per one kilogram.
• 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Energy, 41.5 times more Fat, 32.6 times more Saturated Fat, 9.1 times more Sugars, 2.3 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, quick, dry contains 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.