Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Energy	91% 2640kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	261% 339g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.5% 4g	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	132% 50.3g	56% 21.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	65.8% 37g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	240% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	45.4% 0.59mg	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	269% 1075μg	194% 776μg	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	0% 0mg	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	789% 118mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Calcium	31.8% 318mg	187% 1873mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	362% 5429mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Grits, Butter flavor, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cereals, QUAKER, Instant Grits, Butter flavor, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 1 pound of Roasted Sunflower Seeds has 6.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 137.4 times more Vitamin E than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 1 lb of Cereals, QUAKER, Instant Grits, Butter flavor, dry contains 7.5 times more Vitamin B1 and 2.8 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Grits, Butter flavor, dry provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 1 pound of Roasted Sunflower Seeds has 5.6 times more Magnesium, 10 times more Phosphorus, 7 times more Potassium and 8 times more Zinc than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 1 lb of Cereals, QUAKER, Instant Grits, Butter flavor, dry contains 5.9 times more Calcium, 7.9 times more Iron and 399 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Energy, 8.8 times more Fat, 2 times more Saturated Fat, 3.1 times more Sugars, 2.4 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 1 lb of Cereals, QUAKER, Instant Grits, Butter flavor, dry contains 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.