Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.3% 1719kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	100% 32g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 354g	80% 104g	130g per day for Men 19-50 years
Sugars	104% 75.6g	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	104% 39.5g	127% 48g	38g per day for Men 19-50 years
Protein	91% 51g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	178% 1606μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	293% 3.8mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43mg	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	307% 4mg	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	823% 3293μg	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	60.5% 54.4mg	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	98% 14.7mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	95% 953mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	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	1673% 134mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	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	239% 1674mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	294% 32.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 10.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.2 times more Vitamin E and 1.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 1 lb.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2.4 times more Calcium, 6.9 times more Iron, 114.7 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Copper, 3.1 times more Phosphorus, 1.3 times more Potassium and 12.4 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.4 times more Carbohydrate and 5.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 10.5 times more Fat, 8 times more Saturated Fat, 23.1 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.