Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	91% 2640kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	39.5% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	272% 354g	130g per day for Men 19-50 years
Sugars	17% 12.4g	104% 75.6g	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	104% 39.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	270% 43mg	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	307% 4mg	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	823% 3293μg	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	60.5% 54.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	31.8% 318mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	231% 2.1mg	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	1673% 134mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	123% 517mg	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	239% 1674mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	48% 1628mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	294% 32.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 1 pound of Roasted Sunflower Seeds has 8.1 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 1 lb of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contains more Vitamin A, 7.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 1 pound of Roasted Sunflower Seeds has 4 times more Copper, 3.1 times more Phosphorus, 2.4 times more Potassium and 12.6 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 1 lb of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contains 3 times more Calcium, 7.8 times more Iron, 114.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Energy, 10.2 times more Fat, 5.9 times more Saturated Fat, 22.2 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 1 lb of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contains 3.2 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon offer comparable quantities of Omega 3 per one pound.