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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 519kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	83.3% 108g	26.2% 34g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	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	35% 13.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	41% 23g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	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	14% 0.18mg	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	54.6% 218μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	0% 0mg	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 ready-to-eat, QUAKER, QUAKER Puffed Wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	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	78% 6.25mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	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	67% 469mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER Puffed Wheat vs Roasted Sunflower Seeds:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 6 times more Vitamin B1, 1.6 times more Vitamin B2 and more Vitamin B12 than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 6.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.6 times more Selenium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Calcium, 4 times more Copper, 3.5 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Roasted Sunflower Seeds contain similar levels of Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 3.2 times more Carbohydrate than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 23.2 times more Fat, 12.6 times more Saturated Fat, 1.7 times more Omega 3, 40.8 times more Omega 6 and 2 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Roasted Sunflower Seeds offer comparable quantities of Fiber and Protein per five ounces.