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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	213% 6190kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	47.2% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	588% 764g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	247% 94g	38g per day for Men 19-50 years
Protein	307% 172g	290% 163g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	330% 53mg	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	100% 1.3mg	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	385% 1540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	57% 570mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	503% 4.53mg	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	551% 44mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	317% 1330mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	473% 3310mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	107% 3640mg	3400mg per day for Men 19-50 years
Selenium	NA	2238% 1231μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER Puffed Wheat 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, QUAKER Puffed Wheat:

• 1 kilogram of Toasted Sunflower Seeds has 6.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contains 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 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, QUAKER Puffed Wheat 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, QUAKER Puffed Wheat:

• 1 kilogram of Toasted Sunflower Seeds has 2.4 times more Calcium, 4 times more Copper, 1.5 times more Iron, 3.5 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Energy, 26.4 times more Fat, 14.4 times more Saturated Fat, 2 times more Omega 3, 46.6 times more Omega 6 and 1.2 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contains 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Protein per one kilogram.