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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.3% 1719kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 354g	72% 93g	130g per day for Men 19-50 years
Sugars	104% 75.6g	NA	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	104% 39.5g	137% 52g	38g per day for Men 19-50 years
Protein	91% 51g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	293% 3.8mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	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	823% 3293μg	270% 1080μg	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	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	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	95% 953mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	924% 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	1673% 134mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon versus 1 lb of Toasted 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, Oatmeal Squares, cinnamon vs Toasted Sunflower Seeds:

• 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon has more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.6 times more Vitamin C than Toasted Sunflower Seeds.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon has 3.7 times more Calcium, 4.3 times more Iron, 114.7 times more Sodium and 1.3 times more Zinc than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4 times more Copper, 3.1 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon has 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 11.6 times more Fat, 6.8 times more Saturated Fat, 25.3 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.