Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	213% 6190kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	27.3% 8.73g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	85.4% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	598% 778g	130g per day for Men 19-50 years
Sugars	NA	230% 167g	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	218% 83g	38g per day for Men 19-50 years
Protein	307% 172g	203% 114g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	396% 3560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	569% 6.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	598% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	677% 8.8mg	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	595% 2380μg	1805% 7220μg	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	15.6% 14mg	128% 115mg	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	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	57% 570mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	527% 4.74mg	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	3663% 293mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	1322% 30.4mg	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	530% 3710mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	105% 3570mg	3400mg per day for Men 19-50 years
Selenium	NA	125% 69μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	231% 3470mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	653% 71.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares 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, Oatmeal Squares 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, Oatmeal Squares:

• 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares contains more Vitamin A, 2.1 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 3 times more Vitamin B9 and 8.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 1 kilogram of Toasted Sunflower Seeds has 3.9 times more Copper, 3.1 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares contains 3.5 times more Calcium, 4.3 times more Iron, 1.4 times more Manganese, 115.7 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 11.8 times more Fat, 6.8 times more Saturated Fat, 25.8 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares contains 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares offer comparable quantities of Omega 3 per one kilogram.