Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.4% 1751kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	100% 32g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	80% 104g	130g per day for Men 19-50 years
Sugars	189% 137g	19.5% 14g	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	1.13% 0.82g	0% 0g	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	% 1.77g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 135g	% 10.8g	g per day for Men 19-50 years
Fiber	86% 32.7g	127% 48g	38g per day for Men 19-50 years
Protein	75% 42g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	349% 3139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	276% 3.6mg	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	168% 671μg	265% 1061μg	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	0% 0mg	5.54% 5mg	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	15.4% 2.3mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	117% 1170mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	909% 8.2mg	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	587% 47mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	410% 9.43mg	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	198% 1383mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has more Vitamin A, 3.3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 11.3 times more Vitamin B5, 1.6 times more Vitamin B9, 71.2 times more Vitamin E and 2.2 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 3 times more Calcium, 2.4 times more Iron and 168.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 7.5 times more Copper, 1.4 times more Magnesium, 3.7 times more Phosphorus, 1.3 times more Potassium, 4.7 times more Selenium and 3 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Oil Roasted Sunflower Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 3.3 times more Carbohydrate and 9.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 10.8 times more Fat, 9.1 times more Saturated Fat, 1.6 times more Omega 3, 22.1 times more Omega 6, 1.5 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.