Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 539kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	3.87% 1.24g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	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	85% 111g	26.2% 34g	130g per day for Men 19-50 years
Sugars	33% 24g	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	31% 11.8g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	28.6% 16g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	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	81% 0.97mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	256% 1025μg	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	18% 16.3mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.5% 285mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	NA	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	39% 163mg	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	75% 526mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	32.8% 492mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple versus 5 oz of Roasted 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, Golden Maple vs Roasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 6.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.2 times more Vitamin C than Roasted Sunflower Seeds.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Roasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 2.9 times more Calcium, 7.6 times more Iron, 115.7 times more Sodium and 1.4 times more Zinc than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Roasted 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, Golden Maple have 3.2 times more Carbohydrate and 6.2 times more Sugars than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 10.3 times more Fat, 6 times more Saturated Fat, 1.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.