Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Grits, Butter flavor, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 523kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	8.24% 8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	6.1% 4.4g	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	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	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	39.5% 15g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.2% 0.98mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	86.4% 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	60.6% 242μg	83% 332μg	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	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58.5% 585mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	284% 2.56mg	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	532% 42.5mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	23.3% 163mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	113% 1697mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.34g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Grits, Butter flavor, dry VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Oil Roasted Sunflower Seeds:

• 5 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 2.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 2 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 191.2 times more Vitamin E than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• 5 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Oil Roasted Sunflower Seeds:

• 5 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 4.7 times more Calcium, 7 times more Iron and 399 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 5.5 times more Magnesium, 9.9 times more Phosphorus, 4 times more Potassium and 7.9 times more Zinc than Cereals, QUAKER, Instant Grits, Butter flavor, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 9.1 times more Fat, 2.7 times more Saturated Fat, 3.5 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Cereals, QUAKER, Instant Grits, Butter flavor, dry.