Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Energy	93% 2685kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	20.3% 6.5g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	220% 285g	130g per day for Men 19-50 years
Sugars	19.5% 14g	8.95% 6.5g	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	171% 65g	38g per day for Men 19-50 years
Protein	162% 91g	138% 77.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	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	367% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	38.4% 0.5mg	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	43% 172μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	NA	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, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Calcium	39.5% 395mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	151% 1.36mg	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	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	260% 1093mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	1124% 26mg	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	450% 3148mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	77.2% 2626mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	173% 19mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.1% 40.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER 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, Oat Bran, QUAKER/MOTHER:

• 1 pound of Oil Roasted Sunflower Seeds has 5.2 times more Vitamin B3, 8.2 times more Vitamin B5, 7.2 times more Vitamin B6 and 6.2 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 1 lb of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contains 3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER provide similar amounts of Vitamin B2 per one pound.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• 1 pound of Oil Roasted Sunflower Seeds has 6 times more Copper, 1.6 times more Phosphorus, more Selenium and 1.2 times more Zinc than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 1 lb of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contains 1.9 times more Iron, 1.9 times more Magnesium and 2.7 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 6.4 times more Fat, 4.9 times more Saturated Fat and 2.2 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 1 lb of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contains 2.7 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER offer comparable quantities of Protein per one pound.