Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	201% 5820kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	582% 757g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	492% 357g	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	106% 77g	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	% 76g	g per day for Men 19-50 years
Sucrose	NA	% 200g	g per day for Men 19-50 years
Fiber	292% 111g	153% 58g	38g per day for Men 19-50 years
Protein	345% 193g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	549% 4940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	654% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	854% 11mg	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	533% 2130μg	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	7.78% 7mg	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	1740% 261mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	70% 700mg	235% 2350mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	353% 3.18mg	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	1138% 91mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	888% 20.4mg	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	417% 2920mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.3% 84.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Roasted Sunflower Seeds has 8.5 times more Vitamin B5 and 65.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains more Vitamin A, 7.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Roasted Sunflower Seeds has 5.8 times more Copper, 1.6 times more Magnesium, 4 times more Phosphorus, 2.4 times more Potassium, 27.3 times more Selenium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 3.4 times more Calcium, 2.4 times more Iron and 146.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 12.5 times more Fat, 8.6 times more Saturated Fat, 1.6 times more Omega 3, 27.1 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 3.1 times more Carbohydrate and 13.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.