Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	91% 2640kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	15% 4.85g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	74.3% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	253% 328g	130g per day for Men 19-50 years
Sugars	17% 12.4g	193% 140g	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	82.4% 31.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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	337% 4.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	355% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	339% 54.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	418% 5.43mg	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	271% 1084μg	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	4.03% 3.63mg	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	789% 118mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	31.8% 318mg	135% 1347mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	183% 1.65mg	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	607% 48.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	439% 10mg	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	192% 1343mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	50% 1696mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	156% 2341mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.02% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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 Oatmeal, raisins, dates and walnuts, dry:

• 1 pound of Roasted Sunflower Seeds has 10.4 times more Vitamin B5, 47.5 times more Vitamin E and 1.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 8.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 pound of Roasted Sunflower Seeds has 5 times more Copper, 1.4 times more Magnesium, 3.9 times more Phosphorus, 2.3 times more Potassium, 4.8 times more Selenium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 4.2 times more Calcium, 2.8 times more Iron and 172 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Energy, 7.1 times more Fat, 4.9 times more Saturated Fat, 11.8 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 6.6 times more Omega 3, 3 times more Carbohydrate and 11.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.