Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	91% 2649kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	6.8% 6.58g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	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	310% 403g	130g per day for Men 19-50 years
Sugars	16.4% 12g	277% 201g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	168% 94g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	21% 0.27mg	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	17% 68μg	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	7.06% 6.35mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	35.4% 354mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	NA	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	229% 3438mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 1 pound of Sunflower Seeds has 9.3 times more Vitamin B1, 7.1 times more Vitamin B2, 7.4 times more Vitamin B3, 22.4 times more Vitamin B6, 15.1 times more Vitamin B9 and 14 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 1 pound of Sunflower Seeds has 4.3 times more Calcium, 2.8 times more Iron, 5.7 times more Magnesium, 4.2 times more Phosphorus, 3.2 times more Potassium and 4.8 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contains 84.2 times more Sodium than Dried Sunflower Seed Kernels.
• 1 pound of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 1.5 times more Energy, 35.5 times more Fat, 15.9 times more Saturated Fat, 3.3 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contains 4.4 times more Carbohydrate and 16.9 times more Sugars than Dried Sunflower Seed Kernels.