Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	93% 2685kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	34.7% 5.9g	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	281% 365g	130g per day for Men 19-50 years
Sugars	19.5% 14g	160% 116g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	162% 91g	68.2% 38g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	67.2% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	86.5% 1.12mg	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	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	2% 1.8mg	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	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	39.5% 395mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	134% 1.2mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	306% 7.05mg	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	205% 1433mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	70.8% 1061mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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 ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Oil Roasted Sunflower Seeds has 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 10.2 times more Vitamin B5, 3.2 times more Vitamin B6, 8.1 times more Vitamin B9 and 34 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B1 and Vitamin K per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Calcium, 6.8 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 4.5 times more Selenium and 3.3 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 78 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 9.3 times more Fat, 7.3 times more Saturated Fat, 26.3 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 1.7 times more Omega 3, 3.5 times more Carbohydrate and 8.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Fiber per one pound.