Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	201% 5820kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	52.8% 51.2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	105% 33.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	658% 855g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	611% 443g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	345% 193g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	1345% 16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	1402% 18.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1342% 215mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	1645% 21.4mg	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	3888% 15550μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	70% 700mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	123% 1.1mg	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	2428% 194mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	325% 7.47mg	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	239% 1670mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	503% 7540mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	1469% 162mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, CAP:

• Dry Roasted Sunflower Seed Kernels no Salt have 48.6 times more Vitamin B5, more Vitamin C, 42.1 times more Vitamin E and 4.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 15.2 times more Vitamin B1, 7.4 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B6 and 6.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, CAP:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 16.5 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese, 6.9 times more Phosphorus, 4.6 times more Potassium and 12.2 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 5.1 times more Iron, 251.3 times more Sodium and 3.1 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 9.7 times more Fat, 1.6 times more Saturated Fat, 2.7 times more Omega 3, 45.5 times more Omega 6, 4.4 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 3.6 times more Carbohydrate and 16.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.