Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	29% 839kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	6% 1.02g	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	94% 122g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	86.6% 63g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	238% 3.1mg	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	545% 2179μg	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	0.16% 0.14mg	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	343% 51.5mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	23.8% 0.21mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	18.6% 78mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	211% 23mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Oil Roasted Sunflower Seed Kernels have 18.8 times more Vitamin B5, 11 times more Vitamin C, 86.5 times more Vitamin E and 2.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Vitamin A, 5.1 times more Vitamin B1, 6.6 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B6 and 6.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 11.9 times more Copper, 2.3 times more Magnesium, 6.8 times more Phosphorus, 2.6 times more Potassium and 12 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 4.6 times more Iron, 241.3 times more Sodium and 3.1 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 10.6 times more Fat, 2.3 times more Saturated Fat, 2.6 times more Omega 3, 47.5 times more Omega 6, 4.1 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.8 times more Carbohydrate and 14.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.