Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	204% 5920kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	590% 767g	130g per day for Men 19-50 years
Sugars	43% 31g	418% 303g	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	0% 0g	2.5% 1.8g	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	% 7.4g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 297g	g per day for Men 19-50 years
Fiber	279% 106g	189% 72g	38g per day for Men 19-50 years
Protein	358% 201g	165% 93g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	769% 6920μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	891% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	771% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	734% 117mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	1126% 14.6mg	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	585% 2340μg	370% 1480μg	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	12.2% 11mg	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	2422% 363mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	87% 870mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	267% 2.4mg	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	535% 42.8mg	1295% 104mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	999% 23mg	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	1627% 11390mg	436% 3050mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	156% 17mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 kilogram of Oil Roasted Sunflower Seeds has 11.3 times more Vitamin B5, 1.6 times more Vitamin B9, 71.2 times more Vitamin E and 2.2 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains more Vitamin A, 3.3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.5 times more Copper, 1.4 times more Magnesium, 3.7 times more Phosphorus, 1.3 times more Potassium, 4.7 times more Selenium and 3 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 3 times more Calcium, 2.4 times more Iron and 168.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, oats, instant, fortified, maple and brown sugar, dry contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 10.8 times more Fat, 9.1 times more Saturated Fat, 1.6 times more Omega 3, 22.1 times more Omega 6, 1.5 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 3.3 times more Carbohydrate and 9.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.