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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	58.5% 1696kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	36.2% 6.16g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	69.8% 91g	130g per day for Men 19-50 years
Sugars	122% 88g	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	78.8% 30g	103% 39g	38g per day for Men 19-50 years
Protein	81% 45.3g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	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	484% 5.8mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	520% 6.76mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	487% 78mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	628% 8.16mg	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	1480% 5919μg	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% 0mg	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	18.4% 2.77mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	159% 1592mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	1663% 133mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	460% 10.6mg	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	274% 1919mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	151% 2272mg	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 LIFE, plain vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B5, more Vitamin C and 57.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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 LIFE, plain vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 4.5 times more Calcium, 5.6 times more Iron, 55.7 times more Sodium and 2.8 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Copper, 3.3 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 3.9 times more Carbohydrate and 7.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 11.6 times more Fat, 5.4 times more Saturated Fat, 17 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.