Comparing Nutrients in 5 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 473kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	8.66% 1.47g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	22% 28.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	44.4% 17g	32% 12g	38g per day for Men 19-50 years
Protein	32% 18g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	147% 1.9mg	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	10.3% 41μg	80.4% 322μg	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	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	6.24% 0.94mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.1% 51mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	283% 2.55mg	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	51% 4.1mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.76mg	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	70% 490mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.55mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Sunflower Seeds:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 4.8 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin C and 53.3 times more Vitamin E than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 5 times more Copper, 1.8 times more Iron, 2.8 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 1.5 times more Omega 3, 3.6 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 18.8 times more Fat, 9.9 times more Saturated Fat, 22.2 times more Omega 6 and 1.6 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Dried Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.