Comparing Nutrients in 1 pound Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1769kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	48.4% 47g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	80% 104g	130g per day for Men 19-50 years
Sugars	184% 133g	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	127% 48g	38g per day for Men 19-50 years
Protein	66.3% 37g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	22.7% 91μg	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	4.54% 4.1mg	5.54% 5mg	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	11% 1.63mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 259mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	NA	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	157% 12.6mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	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	155% 1084mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, 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, oatmeal, REAL MEDLEYS, apple walnut, dry vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.1 times more Vitamin B2, 3.8 times more Vitamin B3, 5.4 times more Vitamin B6, 11.7 times more Vitamin B9 and 100.9 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 118.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 4.8 times more Phosphorus, 1.4 times more Potassium and 2.8 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 3.1 times more Carbohydrate and 9.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 5 times more Fat, 5.4 times more Saturated Fat, 1.5 times more Fiber and 2.5 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.