Comparing Nutrients in 1 pound Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 336kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	875% 149g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.3g	84% 109g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	17% 12.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	13% 5g	132% 50.3g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	281% 3.65mg	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	30.6% 122μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	922% 8.3mg	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	380% 30.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	416% 9.57mg	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	9.07% 63.5mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	68.6% 1030mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	218% 24mg	11mg per day for Men 19-50 years
Water	9.96% 368g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Roasted Sunflower Seeds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 135.4 times more Vitamin B5, 28.7 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C, 2610 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparing minerals per 1 pound for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Roasted Sunflower Seeds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.8 times more Iron, 75.7 times more Sodium and 67.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Copper, 21.5 times more Magnesium, 43.1 times more Manganese, 82.5 times more Phosphorus, 31.5 times more Potassium and 58.8 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Energy, 101.6 times more Fat, 68.7 times more Saturated Fat, more Omega 3, 171.6 times more Omega 6, 1.5 times more Carbohydrate, 27.3 times more Sugars, 10.1 times more Fiber and 12.2 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.