Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	28.5% 828kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.37% 0.44g	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% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	98% 127g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	84.3% 61g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	9.4% 1.5mg	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	4.36% 0.057mg	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	5.3% 21.3μg	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	0.31% 0.28mg	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	332% 50mg	24.6% 3.7mg	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 ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	11% 111mg	2.27% 22.7mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	20.6% 86.5mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.42% 320mg	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	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• Dried Sunflower Seed Kernels have 9.9 times more Vitamin B1, 7.1 times more Vitamin B2, 7.9 times more Vitamin B3, 33.6 times more Vitamin B6, 15.1 times more Vitamin B9, 7 times more Vitamin C and 13.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 3 times more Vitamin A than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 2.5 times more Iron, 5.3 times more Magnesium, 4 times more Phosphorus, 2.9 times more Potassium and 4.5 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 50.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 32 times more Fat, 14.4 times more Saturated Fat, 3.2 times more Fiber and 4.9 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 4.5 times more Carbohydrate and 16.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.