Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1624kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	84% 109g	130g per day for Men 19-50 years
Sugars	111% 80.6g	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	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	116% 44g	132% 50.3g	38g per day for Men 19-50 years
Protein	83.3% 46.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	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	403% 4.83mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	421% 5.47mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	402% 64.4mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	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	322% 1288μg	269% 1075μg	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	6.55% 5.9mg	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	15% 2.22mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	161% 1610mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	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	724% 58mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	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	231% 1619mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	162% 2427mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 10 times more Vitamin B1, 4.9 times more Vitamin B2, 2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 53.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 and Vitamin C per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 5.1 times more Calcium, 3.4 times more Iron and 178.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Phosphorus, 2.2 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 3 times more Carbohydrate and 6.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 8.8 times more Fat, 5.1 times more Saturated Fat and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.