Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	91% 2640kcal	55.2% 1601kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	14.8% 4.72g	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	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	253% 329g	130g per day for Men 19-50 years
Sugars	17% 12.4g	128% 93g	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	101% 38.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	48% 7.65mg	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	55% 0.72mg	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	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.8% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	47.4% 42.6mg	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	14.2% 2.13mg	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, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	31.8% 318mg	56.2% 562mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	122% 513mg	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	232% 1624mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	59.4% 2018mg	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	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.93% 34.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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, oatmeal, REAL MEDLEYS, summer berry, dry:

• 1 pound of Roasted Sunflower Seeds has 4.2 times more Vitamin B3, 5.1 times more Vitamin B6, 6.1 times more Vitamin B9 and 55.5 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contains 3.6 times more Vitamin B1, more Vitamin B12 and 6.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 1 pound of Roasted Sunflower Seeds has 1.2 times more Iron, 3.2 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contains 1.8 times more Calcium and 118 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Energy, 11.3 times more Fat, 5 times more Saturated Fat, 1.3 times more Fiber and 1.7 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contains 3 times more Carbohydrate and 7.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.