Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, KING VITAMAN VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.6% 1728kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	29% 4.92g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 380g	84% 109g	130g per day for Men 19-50 years
Sugars	127% 92g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	52% 29g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	488% 4391μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	497% 6.46mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	477% 76.4mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	583% 7.6mg	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	1513% 6051μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 181mg	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	138% 20.6mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	922% 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	1644% 132mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	416% 9.57mg	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	162% 1134mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	53.6% 29.5μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	249% 3742mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	524% 57.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, KING VITAMAN VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, KING VITAMAN versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, QUAKER, KING VITAMAN has more Vitamin A, 12 times more Vitamin B1, 5.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin B12 and 28.6 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 12.6 times more Vitamin B5, 5.7 times more Vitamin E and 13.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• 1 pound of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin K
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, QUAKER, KING VITAMAN has 7.6 times more Iron, 275 times more Sodium and 2.4 times more Zinc than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 7 times more Calcium, 20.1 times more Copper, 1.6 times more Magnesium, 5.1 times more Manganese, 4.6 times more Phosphorus, 3.2 times more Potassium and 12.2 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• 1 pound of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, KING VITAMAN has 3.5 times more Carbohydrate and 7.4 times more Sugars than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.5 times more Energy, 14.5 times more Fat, 3.3 times more Saturated Fat, 2.2 times more Omega 3, 30.2 times more Omega 6, 3.3 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.