Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	29% 839kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	6.74% 6.53g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	83.7% 109g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	56.4% 41g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	31% 11.8g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	86.2% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	107% 1.4mg	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	83% 332μg	72.6% 291μg	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	1.73% 1.56mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	12.3% 123mg	34.4% 344mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	NA	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	76% 6.07mg	156% 12.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.25% 9.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 ounces of Oil Roasted Sunflower Seeds have 86.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2.3 times more Vitamin B1, 3.7 times more Vitamin B2 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Magnesium, 3.9 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2.8 times more Calcium, 2.1 times more Iron and 151.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 11.1 times more Fat, 8 times more Saturated Fat, 1.3 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 3.4 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.