Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	93% 2685kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	42% 7.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	268% 349g	130g per day for Men 19-50 years
Sugars	19.5% 14g	188% 136g	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	0% 0g	1.13% 0.82g	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	% 3.36g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 133g	g per day for Men 19-50 years
Fiber	127% 48g	86% 32.7g	38g per day for Men 19-50 years
Protein	162% 91g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	262% 2359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	302% 48.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	419% 5.44mg	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	265% 1061μg	145% 581μg	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	5.54% 5mg	0% 0mg	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	1099% 165mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	39.5% 395mg	103% 1025mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	118% 1.07mg	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	243% 19.4mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	443% 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	738% 5166mg	192% 1347mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	130% 71.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 pound of Oil Roasted Sunflower Seeds has 9.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 82.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 pound of Oil Roasted Sunflower Seeds has 7.7 times more Copper, 1.4 times more Magnesium, 3.8 times more Phosphorus, 4.9 times more Selenium and 3.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 2.6 times more Calcium, 1.9 times more Iron and 168.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 11.1 times more Fat, 8.9 times more Saturated Fat, 1.6 times more Omega 3, 21.8 times more Omega 6, 1.5 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 3.4 times more Carbohydrate and 9.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.