Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	91% 2640kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	52% 8.86g	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% 340g	130g per day for Men 19-50 years
Sugars	17% 12.4g	102% 74g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	0% 0μg	181% 1628μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	272% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	286% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	311% 4.04mg	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	836% 3343μg	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	58% 52mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	31.8% 318mg	110% 1098mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	160% 1.44mg	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	1695% 136mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	759% 17.5mg	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	336% 2350mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	110% 1656mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	318% 35mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.3 times more Vitamin B5, 8.4 times more Vitamin E and 1.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain more Vitamin A, 6.8 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have similar amounts of Vitamin B6 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Copper, 2.2 times more Phosphorus, 1.9 times more Potassium and 11.3 times more Selenium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 3.5 times more Calcium, 7.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 121.7 times more Sodium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 9.7 times more Fat, 5.7 times more Saturated Fat, 16.8 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 3.1 times more Carbohydrate and 6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.