Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.5% 507kcal	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	4.54% 1.45g	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	78.7% 102g	25% 32.4g	130g per day for Men 19-50 years
Sugars	34.8% 25.2g	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	36% 13.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	26% 14.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	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	126% 1.5mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	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	155% 2mg	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	101% 403μg	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	2.05% 1.84mg	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	4.63% 0.69mg	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 Oatmeal, Apple and Cinnamon, reduced sugar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.3% 503mg	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	226% 18mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	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	72.3% 506mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	50.6% 758mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar 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 Oatmeal, Apple and Cinnamon, reduced sugar vs Oil Roasted Sunflower Seeds:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 3.3 times more Vitamin B1, 4.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 74.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar 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 Oatmeal, Apple and Cinnamon, reduced sugar vs Oil Roasted Sunflower Seeds:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 4.1 times more Calcium, 3 times more Iron and 178.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Phosphorus and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 3.2 times more Carbohydrate and 5.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 9.1 times more Fat, 6.9 times more Saturated Fat and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per five ounces.