Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, KING VITAMAN VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 540kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	7% 2.25g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	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	91% 119g	26.2% 34g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	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	12.7% 4.8g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	152% 1372μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	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	473% 1891μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 56.7mg	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	43% 6.45mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	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	514% 41mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	50.6% 354mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	78% 1169mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.75g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have more Vitamin A, 12 times more Vitamin B1, 5.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin B12 and 28.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.6 times more Vitamin B5, 5.7 times more Vitamin E and 13.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 7.6 times more Iron, 275 times more Sodium and 2.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 20.1 times more Copper, 1.6 times more Magnesium, 5.1 times more Manganese, 4.6 times more Phosphorus, 3.2 times more Potassium and 12.2 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 3.5 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 14.5 times more Fat, 3.3 times more Saturated Fat, 2.2 times more Omega 3, 30.2 times more Omega 6, 3.3 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.