Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	28.4% 825kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	8.07% 7.82g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	88% 114g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	50% 36.4g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	49% 27.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	27% 0.35mg	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	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.63% 0.57mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	41.7% 0.38mg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	96% 2.2mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B2, 3 times more Vitamin B3, 10.3 times more Vitamin B5, 3.2 times more Vitamin B6, 8.2 times more Vitamin B9, 3.5 times more Vitamin C and 24.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 3.5 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Vitamin K per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 3.3 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 78 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 9 times more Fat, 5.4 times more Saturated Fat, 25.2 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2 times more Omega 3, 3.3 times more Carbohydrate and 9.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Fiber per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.