Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	28.4% 825kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	7.13% 6.9g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	12.3% 2.1g	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	85% 111g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	32.6% 23.6g	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	32.5% 12.3g	38g per day for Men 19-50 years
Protein	49% 27.4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	96% 1.25mg	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	257% 1029μg	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	19% 17mg	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	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	9.92% 99mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	72.3% 0.65mg	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	523% 42mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 5 ounces of Roasted Sunflower Seeds have 8.1 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain more Vitamin A, 7.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 5 ounces of Roasted Sunflower Seeds have 4 times more Copper, 3.1 times more Phosphorus, 2.4 times more Potassium and 12.6 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3 times more Calcium, 7.8 times more Iron, 114.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.5 times more Energy, 10.2 times more Fat, 5.9 times more Saturated Fat, 22.2 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3.2 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon offer comparable quantities of Omega 3 per five ounces.