Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	29% 839kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	16.3% 2.77g	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	81.7% 106g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	32% 23g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.5% 509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	86.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	97% 1.26mg	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	261% 1045μg	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	18% 16.3mg	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	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	12.3% 123mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	50% 0.45mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	237% 5.46mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	34.5% 517mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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 ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 5 ounces of Oil Roasted Sunflower Seeds have 8.2 times more Vitamin B5, 11.7 times more Vitamin E and 1.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 10.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 5 ounces of Oil Roasted Sunflower Seeds have 5.7 times more Copper, 2.2 times more Phosphorus and 11.2 times more Selenium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 2.8 times more Calcium, 7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 121.7 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 10 times more Fat, 7.8 times more Saturated Fat, 17.5 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 3.3 times more Carbohydrate and 5.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps offer comparable quantities of Omega 3 and Fiber per five ounces.