Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57.2% 1660kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	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	264% 343g	84% 109g	130g per day for Men 19-50 years
Sugars	92% 66.7g	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	266% 101g	132% 50.3g	38g per day for Men 19-50 years
Protein	71% 40g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	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	288% 3.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.5mg	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	433% 5.63mg	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	282% 1129μg	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	1% 0.91mg	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	13% 1.95mg	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, Cinnamon Swirl, high fiber	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	126% 1261mg	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	534% 42.7mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	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	198% 1388mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Roasted Sunflower Seeds:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 7.2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B6 than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 60.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per one pound.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Roasted Sunflower Seeds:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 4 times more Calcium, 2.5 times more Iron and 157.7 times more Sodium than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.4 times more Magnesium, 3.8 times more Phosphorus, 3.3 times more Potassium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 3.1 times more Carbohydrate, 5.4 times more Sugars and 2 times more Fiber than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 10.4 times more Fat, 5.6 times more Saturated Fat and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.