Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	213% 6190kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	76.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	620% 806g	130g per day for Men 19-50 years
Sugars	NA	354% 257g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	253% 96g	38g per day for Men 19-50 years
Protein	307% 172g	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	136% 6.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	191% 2.48mg	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	595% 2380μg	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	4.44% 4mg	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	NA	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	57% 570mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	294% 2.65mg	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	851% 68mg	323% 26mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	676% 15.5mg	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	1654% 11580mg	451% 3160mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	315% 173μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	156% 2340mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 10.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 8.2 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Toasted Sunflower Seeds has 6.9 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus and 3.3 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 78 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 10.3 times more Fat, 6.1 times more Saturated Fat, 28.7 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 1.7 times more Omega 3 and 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Fiber per one kilogram.