Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	97% 2808kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	263% 342g	130g per day for Men 19-50 years
Sugars	NA	196% 142g	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	137% 52g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	139% 78g	67.2% 37.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	475% 4277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	356% 4.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	373% 4.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	439% 5.7mg	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	270% 1080μg	285% 1139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1.5% 1.36mg	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	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	26% 259mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	141% 1.27mg	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	386% 31mg	641% 51.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	469% 10.8mg	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	750% 5253mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	151% 2263mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 pound of Toasted Sunflower Seeds has 9.4 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains more Vitamin A, 2.9 times more Vitamin B1, 3.7 times more Vitamin B2, 3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 pound of Toasted Sunflower Seeds has 6.6 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 1.8 times more Potassium and 2.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 5.4 times more Calcium, 1.7 times more Iron and 166.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Energy, 8.9 times more Fat, 4.6 times more Saturated Fat, 1.3 times more Omega 3, 29.3 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.