Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 547kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	22% 28.3g	130g per day for Men 19-50 years
Sugars	59.2% 43g	5.12% 3.7g	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	0.35% 0.26g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 42g	% 3.54g	g per day for Men 19-50 years
Fiber	27% 10.2g	32% 12g	38g per day for Men 19-50 years
Protein	23.4% 13g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	109% 981μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.08mg	147% 1.9mg	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	52.4% 210μg	80.4% 322μg	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% 0mg	2.2% 2mg	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	4.8% 0.72mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	36.6% 366mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	283% 2.55mg	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	184% 14.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	120% 2.76mg	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	61.8% 432mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Sunflower Seeds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 230.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin C and 69 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 5 oz.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Sunflower Seeds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 3.3 times more Calcium, 2 times more Iron and 56.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Copper, 3.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 2.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 3.8 times more Carbohydrate and 11.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.9 times more Fat, 5.7 times more Saturated Fat, 14.9 times more Omega 6 and 2.2 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.