Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	9%	9%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Sunflower Seeds	Recommended Dietary Allowance
Energy	58.5% 1696kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	69.8% 91g	130g per day for Men 19-50 years
Sugars	158% 114g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	103% 39g	38g per day for Men 19-50 years
Protein	74% 41.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	518% 6.2mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	541% 7.03mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	517% 82.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	639% 8.3mg	469% 6.1mg	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	1495% 5978μg	257% 1030μg	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	0.5% 0.45mg	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	16.6% 2.5mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Sunflower Seeds	Recommended Dietary Allowance
Calcium	176% 1755mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	NA	907% 8.16mg	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	1317% 105mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.85mg	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	253% 1769mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	568% 62.5mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 4.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14 times more Vitamin C and 63.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 5 times more Calcium, 4.4 times more Iron, 51.4 times more Sodium and 2.8 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Magnesium, 1.7 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 4 times more Carbohydrate and 9.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 12.6 times more Fat, 5.8 times more Saturated Fat, 1.4 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.