Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	91% 2640kcal	51.8% 1501kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	32% 5.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	292% 380g	130g per day for Men 19-50 years
Sugars	17% 12.4g	129% 94g	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	183% 69.4g	38g per day for Men 19-50 years
Protein	157% 87.7g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	604% 7.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	578% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	711% 9.24mg	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	1762% 7049μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	20.3% 3.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	31.8% 318mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	59% 0.53mg	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	1757% 141mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	70.8% 1.63mg	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	121% 844mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	230% 3443mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	631% 69.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER CRUNCHY BRAN 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, QUAKER CRUNCHY BRAN:

• 1 pound of Roasted Sunflower Seeds has 26.5 times more Vitamin B5, 39 times more Vitamin E and 9 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 4.8 times more Vitamin B1, 7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B6 and 6.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 1 pound of Roasted Sunflower Seeds has 15.6 times more Copper, 2.1 times more Magnesium, 5.9 times more Manganese, 6.2 times more Phosphorus, 3.6 times more Potassium and 7.1 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 8.2 times more Iron, 253 times more Sodium and 2.9 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Energy, 12.3 times more Fat, 2.6 times more Saturated Fat, 2 times more Omega 3, 27.4 times more Omega 6 and 3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 lb of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 3.5 times more Carbohydrate, 7.6 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.