Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	204% 5920kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	41% 13g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	75% 12.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	580% 754g	130g per day for Men 19-50 years
Sugars	43% 31g	431% 313g	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	158% 60g	38g per day for Men 19-50 years
Protein	358% 201g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1048% 9430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	786% 9.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	822% 10.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	786% 126mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	967% 12.6mg	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	628% 2510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	87% 870mg	307% 3070mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	310% 2.8mg	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	1413% 113mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	1035% 24mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	333% 4990mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.77% 65.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 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, fruit and cream variety, 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, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 kilogram of Oil Roasted Sunflower Seeds has 9.2 times more Vitamin B5, 79 times more Vitamin E and 1.5 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains more Vitamin A, 2.9 times more Vitamin B1, 3.8 times more Vitamin B2, 3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 kilogram of Oil Roasted Sunflower Seeds has 6.5 times more Copper, 1.5 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Selenium and 2.8 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 3.5 times more Calcium, 2.6 times more Iron and 166.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 8.1 times more Fat, 5.4 times more Saturated Fat, 1.4 times more Omega 3, 26.8 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 3.3 times more Carbohydrate and 10.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.