Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.5% 537kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	22.5% 29g	130g per day for Men 19-50 years
Sugars	61% 44.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	21% 11.8g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	149% 1337μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.34mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	87.8% 1.14mg	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	89% 356μg	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	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	4.35% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.5% 435mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	289% 2.6mg	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	200% 16mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	130% 3mg	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	60.7% 425mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	47% 707mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry versus 5 oz of Toasted 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, fruit and cream variety, dry vs Toasted Sunflower Seeds:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have more Vitamin A, 2.9 times more Vitamin B1, 3.7 times more Vitamin B2, 3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.4 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Toasted Sunflower Seeds:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 5.4 times more Calcium, 1.7 times more Iron and 166.3 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 6.6 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 1.8 times more Potassium and 2.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Toasted Sunflower Seeds contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 8.9 times more Fat, 4.6 times more Saturated Fat, 1.3 times more Omega 3, 29.3 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.