Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	93% 2685kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	224% 291g	130g per day for Men 19-50 years
Sugars	19.5% 14g	7.95% 5.76g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	155% 59g	38g per day for Men 19-50 years
Protein	162% 91g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	280% 3.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	308% 49.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	358% 4.65mg	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	232% 930μg	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	0.5% 0.45mg	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	17% 2.54mg	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, weight control, cinnamon	Recommended Dietary Allowance
Calcium	39.5% 395mg	111% 1111mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	501% 40mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	44.6% 1515mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	187% 2803mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.1% 41.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 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, weight control, cinnamon 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, weight control, cinnamon:

• 1 pound of Oil Roasted Sunflower Seeds has 64.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon provide similar amounts of Vitamin B9 per one pound.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 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, weight control, cinnamon:

• 1 pound of Oil Roasted Sunflower Seeds has 2.8 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 2.8 times more Calcium, 2.1 times more Iron and 206 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 8.2 times more Fat, 5.9 times more Saturated Fat, 2.4 times more Sugars and 1.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon offer comparable quantities of Fiber per one pound.