Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Energy	28.5% 828kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	70% 91g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	2.44% 1.77g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	48.5% 18.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	41.4% 23.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	115% 1.5mg	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	80.4% 322μg	83.3% 333μg	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	2.2% 2mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Calcium	11% 111mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	NA	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	93% 7.44mg	179% 14.4mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	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	134% 936mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.35% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seeds versus 5 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 5 ounces of Sunflower Seeds have 1.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 62.8 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 5 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 2.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar provide similar amounts of Vitamin B9 per five ounces.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 5 ounces of Sunflower Seeds have 2.8 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 5 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 3.4 times more Calcium, 1.9 times more Iron and 71.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seeds have 1.6 times more Energy, 8.3 times more Fat, 3.9 times more Saturated Fat, 2.1 times more Sugars and 1.3 times more Protein than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 5 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 3.2 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.