Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.4% 533kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.95g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	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	87.3% 114g	26.2% 34g	130g per day for Men 19-50 years
Sugars	42% 30.5g	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	34% 13g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	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	281% 3.37mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.5mg	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	173% 2.25mg	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	506% 2023μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	281% 6.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	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	52.7% 7.9mg	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 WHOLE HEARTS oat cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	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	569% 45.5mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	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	65.2% 456mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	52.4% 785mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	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

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 22.4 times more Vitamin B1, 5.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12 and 50.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Vitamin E than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 8.5 times more Iron, 184.7 times more Sodium and 2.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 1.7 times more Magnesium, 3.6 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 3.3 times more Carbohydrate and 7.9 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, 8.9 times more Fat, 6.2 times more Saturated Fat and 2.5 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.