Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57.7% 1674kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	100% 32g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	80% 104g	130g per day for Men 19-50 years
Sugars	132% 96g	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	1.25% 0.91g	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	% 1.13g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 93g	% 10.8g	g per day for Men 19-50 years
Fiber	98% 37g	127% 48g	38g per day for Men 19-50 years
Protein	84% 47g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	222% 1996μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	217% 866μg	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	15% 2.27mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	104% 1039mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	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	471% 37.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	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	229% 1601mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	126% 1887mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Oil Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.4 times more Vitamin B5, 11 times more Vitamin C, 72.7 times more Vitamin E and 1.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Oil Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.6 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 138.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.2 times more Copper, 1.3 times more Magnesium, 3.2 times more Phosphorus, 1.6 times more Potassium, 27 times more Selenium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 3.3 times more Carbohydrate and 6.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 10.1 times more Fat, 8.7 times more Saturated Fat, 1.3 times more Omega 3, 20.1 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.