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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.3% 1633kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	100% 32g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	80% 104g	130g per day for Men 19-50 years
Sugars	223% 162g	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	48% 35g	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	% 34.5g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 91g	% 10.8g	g per day for Men 19-50 years
Fiber	69.2% 26.3g	127% 48g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	249% 2241μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	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	242% 966μg	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	3.53% 3.18mg	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	12% 1.8mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	107% 1066mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	516% 41.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	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	189% 1324mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	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	133% 1996mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	81.6% 9mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 1 lb of Oil 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, Raisin and Spice, dry vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has more Vitamin A, 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 8.4 times more Vitamin B5, 90.8 times more Vitamin E and 1.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 2.7 times more Calcium, 2.1 times more Iron and 146.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 5.7 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 1.3 times more Potassium, 27 times more Selenium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Oil Roasted Sunflower Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 3.3 times more Carbohydrate, 11.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 12.8 times more Fat, 11.7 times more Saturated Fat, 1.9 times more Omega 3, 28.3 times more Omega 6, 1.8 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.