Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Energy	201% 5820kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	27.3% 8.74g	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	600% 780g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	232% 168g	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	218% 83g	38g per day for Men 19-50 years
Protein	345% 193g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	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	573% 6.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	599% 96mg	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	677% 8.8mg	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	1808% 7230μg	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	128% 115mg	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	NA	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 ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	70% 700mg	201% 2010mg	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	3625% 290mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	274% 1150mg	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	530% 3710mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	231% 3470mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	653% 71.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contains 6.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 1 kilogram of Roasted Sunflower Seeds has 3.1 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 1 kg of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contains 2.9 times more Calcium, 7.6 times more Iron, 115.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Energy, 10.3 times more Fat, 6 times more Saturated Fat, 1.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 1 kg of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contains 3.2 times more Carbohydrate and 6.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.