Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Energy	59% 1706kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	69.8% 91g	130g per day for Men 19-50 years
Sugars	110% 80g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	99% 37.6g	103% 39g	38g per day for Men 19-50 years
Protein	82.3% 46g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	547% 6.56mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.45mg	469% 6.1mg	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	193% 771μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	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	19.4% 2.9mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	112% 1116mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	NA	907% 8.16mg	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	688% 55mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.85mg	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	233% 1628mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	45.2% 1538mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	169% 2536mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 1.7 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 14 times more Vitamin C and 55 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 3.2 times more Calcium, 2.3 times more Iron and 62.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 3.6 times more Carbohydrate and 6.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 6.9 times more Fat, 2.1 times more Saturated Fat and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.