Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	56.3% 1633kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	69.8% 91g	130g per day for Men 19-50 years
Sugars	223% 162g	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	48% 35g	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	% 34.5g	NA	g per day for Men 19-50 years
Sucrose	% 91g	% 11.3g	g per day for Men 19-50 years
Fiber	69.2% 26.3g	103% 39g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	249% 2241μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	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	242% 966μg	257% 1030μg	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	3.53% 3.18mg	7.06% 6.35mg	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	12% 1.8mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	107% 1066mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	516% 41.3mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	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	189% 1324mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	133% 1996mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	81.6% 9mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 164.7 times more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 2 times more Vitamin C and 87.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried 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, Raisin and Spice, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 3 times more Calcium, 1.7 times more Iron and 48.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Copper, 4 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 18.3 times more Selenium and 2.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 3.8 times more Carbohydrate and 13.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 12.9 times more Fat, 7.4 times more Saturated Fat, 1.4 times more Omega 3, 19 times more Omega 6, 1.5 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.