Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 81.3g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.15g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	3.15% 0.05g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	23.7% 17g	2.17% 1.58g	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	0.22% 0.16g	0% 0g	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	% 0.2g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 1.2g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	14% 5.37g	38g per day for Men 19-50 years
Protein	15% 8.45g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	39.7% 358μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.48mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	31% 0.4mg	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	39% 155μg	29.6% 119μg	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	0.09% 0.081mg	0.62% 0.56mg	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	2.7% 0.41mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	102% 0.91mg	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	84.5% 6.76mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	19% 80.5mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	46% 1.05mg	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	41% 287mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	7.25% 246mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.36μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	22.5% 338mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.16% 6g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Oil Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 3.6 times more Vitamin B1, 4.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B5 and 45.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Oil Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 4.2 times more Calcium, 3.1 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese and 222.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 2 times more Phosphorus and 16.8 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.2 times more Omega 3, 5.2 times more Carbohydrate, 10.9 times more Sugars and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Fat, 5.5 times more Saturated Fat and 12.5 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.