Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	204% 5920kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	534% 695g	130g per day for Men 19-50 years
Sugars	43% 31g	164% 119g	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	232% 88g	38g per day for Men 19-50 years
Protein	358% 201g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	900% 11.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	852% 136mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	1054% 13.7mg	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	683% 2730μg	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	3.33% 3mg	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	2422% 363mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	87% 870mg	313% 3130mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	1500% 120mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	559% 3910mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	507% 7600mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	238% 26mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.3% 84.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar 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, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 1 kilogram of Oil Roasted Sunflower Seeds has 64.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contains 2.8 times more Vitamin B1, 4.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar provide similar amounts of Vitamin B9 per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.9 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contains 3.6 times more Calcium, 2.8 times more Iron and 253.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 8.4 times more Fat, 6.1 times more Saturated Fat, 1.2 times more Fiber and 1.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contains 3 times more Carbohydrate and 3.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.