Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	91% 2649kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	293% 380g	130g per day for Men 19-50 years
Sugars	16.4% 12g	127% 92g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	168% 94g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	488% 4391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	497% 6.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	477% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	583% 7.6mg	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	257% 1030μg	1513% 6051μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	202% 181mg	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	1064% 160mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	46% 0.41mg	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	298% 24mg	1644% 132mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	81.3% 1.87mg	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	428% 2994mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	524% 57.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Dried Sunflower Seed Kernels have 2 times more Vitamin B5 and 7.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 322.7 times more Vitamin A, 4 times more Vitamin B2, 2 times more Vitamin B3, 5.9 times more Vitamin B9, more Vitamin B12 and 28.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 19.8 times more Copper, 4 times more Magnesium, 4.7 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 8.2 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 5.5 times more Iron, 91.7 times more Sodium and 2.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 15 times more Fat, 2.8 times more Saturated Fat, 1.9 times more Omega 3, 21.2 times more Omega 6, 2.5 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 4.2 times more Carbohydrate and 7.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.