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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	201% 5820kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	115% 19.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	576% 749g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	225% 163g	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	268% 102g	38g per day for Men 19-50 years
Protein	345% 193g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	0% 0μg	399% 3590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	611% 98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	685% 8.9mg	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	1843% 7370μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	207% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	70% 700mg	242% 2420mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	352% 3.17mg	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	3738% 299mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1674% 38.5mg	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	740% 5180mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	243% 3650mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	702% 77.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.1% 40g	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, Toasted Multigrain Crisps:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.3 times more Vitamin B5, 8.4 times more Vitamin E and 1.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain more Vitamin A, 6.8 times more Vitamin B1, 3.3 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 Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have similar amounts of Vitamin B6 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Copper, 2.2 times more Phosphorus, 1.9 times more Potassium and 11.3 times more Selenium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 3.5 times more Calcium, 7.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 121.7 times more Sodium and 1.5 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 1.6 times more Energy, 9.7 times more Fat, 5.7 times more Saturated Fat, 16.8 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 3.1 times more Carbohydrate and 6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.