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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.3% 1633kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	72% 93g	130g per day for Men 19-50 years
Sugars	223% 162g	NA	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	NA	g per day for Men 19-50 years
Fiber	69.2% 26.3g	137% 52g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	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	242% 966μg	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	107% 1066mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	924% 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	516% 41.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Toasted 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 Toasted 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 Toasted Sunflower Seeds:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 8.5 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 4.1 times more Calcium, 1.3 times more Iron and 146.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.8 times more Copper, 1.6 times more Magnesium, 4 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Toasted 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 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 14.2 times more Fat, 9.8 times more Saturated Fat, 1.9 times more Omega 3, 30.9 times more Omega 6, 2 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.