Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	28.5% 828kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	9.96% 1.7g	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	91% 119g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	40.4% 29.3g	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	57% 21.7g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	59.8% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	189% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	222% 2.9mg	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	551% 2203μg	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% 0mg	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	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	11% 111mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	18.4% 0.17mg	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	549% 44mg	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	22% 0.51mg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	197% 21.7mg	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, QUAKER CRUNCHY BRAN:

• Dried Sunflower Seed Kernels have 2.9 times more Vitamin B1, 4.2 times more Vitamin B5, more Vitamin C and 52.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Dried Sunflower Seed Kernels have 15.4 times more Copper, 5.3 times more Magnesium, 5.4 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Potassium and 4.8 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 5.9 times more Iron, 84.3 times more Sodium and 3.1 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 12.7 times more Fat, 2.2 times more Saturated Fat, 1.7 times more Omega 3, 19.3 times more Omega 6 and 3.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 4.2 times more Carbohydrate, 7.9 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.