Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1687kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.04g	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	263% 342g	80% 104g	130g per day for Men 19-50 years
Sugars	97% 70.6g	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	103% 39g	127% 48g	38g per day for Men 19-50 years
Protein	93% 52g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	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	45.4% 0.59mg	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	41% 163μg	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	0% 0mg	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	136% 20.4mg	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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.3% 263mg	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	231% 18.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	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	278% 1946mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	65.2% 2218mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	197% 2962mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal 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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal has 1.7 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.3 times more Vitamin B3, 6.1 times more Vitamin B6, 6.5 times more Vitamin B9 and 8.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Oil Roasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal has 217.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Calcium, 2.7 times more Phosphorus and 1.8 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Oil Roasted Sunflower Seeds contain similar levels of Iron, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal has 3.3 times more Carbohydrate and 5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 10.2 times more Fat, 7.9 times more Saturated Fat and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per one pound.