Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.5% 537kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	7.13% 6.9g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	22.5% 29g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	32.5% 12.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	28.4% 16g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	257% 1029μg	84.3% 337μg	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	19% 17mg	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	30.6% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.8% 298mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	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	523% 42mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	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	74.7% 523mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	15% 509mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	NA	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Toasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.6 times more Vitamin C than Toasted Sunflower Seeds.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Toasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.7 times more Calcium, 4.3 times more Iron, 114.7 times more Sodium and 1.3 times more Zinc than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4 times more Copper, 3.1 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 11.6 times more Fat, 6.8 times more Saturated Fat, 25.3 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per five ounces.