Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Energy	204% 5920kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	559% 726g	130g per day for Men 19-50 years
Sugars	43% 31g	34% 24.6g	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	313% 119g	38g per day for Men 19-50 years
Protein	358% 201g	226% 126g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	249% 39.8mg	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	215% 2.8mg	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	585% 2340μg	72.5% 290μg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Calcium	87% 870mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	401% 3.6mg	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	360% 29mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	274% 1150mg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	569% 313μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	292% 32mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, 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, QUAKER MultiGrain Oatmeal, dry:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.6 times more Vitamin B2, 2.8 times more Vitamin B6, 8.1 times more Vitamin B9 and 55 times more Vitamin E than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin K per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Calcium, 5 times more Copper, 1.5 times more Iron, 3.3 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 18.8 times more Fat, 15.7 times more Saturated Fat, 32.9 times more Omega 6, 1.3 times more Sugars and 1.6 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry offer comparable quantities of Omega 3 and Fiber per one kilogram.