Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	28.4% 825kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	23.2% 3.94g	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	79% 103g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	60.3% 43.7g	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	25.7% 9.8g	38g per day for Men 19-50 years
Protein	49% 27.4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	131% 1.7mg	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	84.7% 339μg	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	1.26% 1.13mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	9.92% 99mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	57.3% 0.52mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	137% 3.15mg	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% 420mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	48.8% 731mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 5 ounces of Roasted Sunflower Seeds have 10.4 times more Vitamin B5, 47.5 times more Vitamin E and 1.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 8.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 5 ounces of Roasted Sunflower Seeds have 5 times more Copper, 1.4 times more Magnesium, 3.9 times more Phosphorus, 2.3 times more Potassium, 4.8 times more Selenium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 4.2 times more Calcium, 2.8 times more Iron and 172 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 7.1 times more Fat, 4.9 times more Saturated Fat, 11.8 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 6.6 times more Omega 3, 3 times more Carbohydrate and 11.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.