Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	204% 5920kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	10% 3.25g	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	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	675% 878g	130g per day for Men 19-50 years
Sugars	43% 31g	0% 0g	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	37% 14g	38g per day for Men 19-50 years
Protein	358% 201g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	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	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	220% 35.3mg	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	0% 0mg	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	385% 1540μg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	87% 870mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	266% 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	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	71.4% 300mg	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	169% 1180mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 1 kilogram of Oil Roasted Sunflower Seeds has more Vitamin B6, 1.5 times more Vitamin B9, 363.3 times more Vitamin E and 31 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 1 kilogram of Oil Roasted Sunflower Seeds has 9.7 times more Calcium, 7.5 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 9.7 times more Phosphorus, 4.2 times more Potassium, 7.4 times more Selenium and 4.7 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 57 times more Fat, 21.7 times more Saturated Fat, 1.4 times more Omega 3, 120 times more Omega 6, more Sugars, 7.6 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contains 3.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6