Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	28.4% 825kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	82.2% 107g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	61% 44.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	49% 27.4g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	149% 1337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	137% 1.8mg	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	84% 336μg	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.47% 0.43mg	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	247% 37mg	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	9.92% 99mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	44% 0.4mg	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	67.3% 5.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	147% 3.37mg	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	234% 1637mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	47% 707mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.25% 9.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.4 times more Vitamin B5, 4.7 times more Vitamin C, 56.7 times more Vitamin E and 1.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain more Vitamin A, 8.9 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have similar amounts of Vitamin B9 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 3 times more Potassium, 5 times more Selenium and 2.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 4.4 times more Calcium, 3 times more Iron and 166.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 7.8 times more Fat, 4 times more Saturated Fat, 25.7 times more Omega 6, 1.9 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 3.1 times more Carbohydrate and 11.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have similar amounts of Omega 3 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.