Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 526kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.94g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	26.2% 34g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	5.34% 3.87g	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	25.7% 9.8g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	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	105% 1.26mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	87.7% 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	84.7% 339μg	84% 336μg	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	1.26% 1.13mg	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	5.2% 0.78mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 421mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	288% 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	190% 15mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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% 420mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 8.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.4 times more Vitamin B5, 1.8 times more Vitamin C, 47.5 times more Vitamin E and 1.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.2 times more Calcium, 2.8 times more Iron and 172 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Copper, 1.4 times more Magnesium, 3.9 times more Phosphorus, 2.3 times more Potassium, 4.8 times more Selenium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 6.6 times more Omega 3, 3 times more Carbohydrate and 11.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 7.1 times more Fat, 4.9 times more Saturated Fat, 11.8 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.