Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.8% 399kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.2g	80% 104g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	127% 48g	38g per day for Men 19-50 years
Protein	16% 9g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	69.6% 626μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.7% 0.81mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	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	56.7% 227μg	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	0.5% 0.45mg	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	2.72% 0.41mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	125% 10mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	41.5% 290mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.6% 356g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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, with raisins and spice, prepared with water vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has more Vitamin A than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 36.9 times more Vitamin B5, 3.1 times more Vitamin B6, 4.7 times more Vitamin B9, 403.7 times more Vitamin E and 6.2 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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, with raisins and spice, prepared with water vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 37 times more Sodium and 50.9 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Calcium, 24.4 times more Copper, 1.9 times more Iron, 6.7 times more Magnesium, 4.5 times more Manganese, 17.8 times more Phosphorus, 5.7 times more Potassium, 48.9 times more Selenium and 12.4 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 2.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 6.7 times more Energy, 54 times more Fat, 47.1 times more Saturated Fat, 9 times more Omega 3, 118.4 times more Omega 6, 1.3 times more Carbohydrate, 8.2 times more Fiber and 10.1 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 and Omega 6