Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1683kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.7g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	15% 4.85g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	74.3% 12.6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 328g	69.8% 91g	130g per day for Men 19-50 years
Sugars	193% 140g	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	82.4% 31.3g	103% 39g	38g per day for Men 19-50 years
Protein	71.4% 40g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	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	337% 4.05mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	339% 54.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.43mg	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	271% 1084μg	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	4.03% 3.63mg	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	16.6% 2.5mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	135% 1347mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	607% 48.5mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	192% 1343mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	50% 1696mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	156% 2341mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.02% 38g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin C and 63.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.8 times more Calcium, 2 times more Iron and 57.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Copper, 3.5 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry have 7.6 times more Omega 3, 3.6 times more Carbohydrate and 11.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 7.4 times more Fat, 4.2 times more Saturated Fat, 8.3 times more Omega 6 and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.