Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.8% 544kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	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	80.3% 104g	25% 32.4g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	24% 9.07g	39.5% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, 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	78% 0.94mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.8% 1.06mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	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	96% 1.25mg	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	62.4% 249μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	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, DINOSAUR EGGS, Brown Sugar, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 312mg	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	140% 11.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	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	61% 428mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	47.2% 709mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.74g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Oil Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 2.1 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.1 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B9, more Vitamin C and 84.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Oil Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 2.5 times more Calcium, 1.8 times more Iron and 166.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Magnesium, 3.8 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 3.2 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 6.8 times more Fat, 2.9 times more Saturated Fat, 1.7 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.