Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.4% 766kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	4.82% 1.54g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	83% 60g	7.17% 5.2g	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	0.49% 0.36g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 59g	% 4.96g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	45% 17g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	153% 1373μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	205% 2.67mg	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	73.4% 294μg	113% 450μg	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	0% 0mg	3.1% 2.78mg	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	6.75% 1mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	51% 512mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	397% 3.57mg	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	257% 20.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	168% 3.87mg	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	86.5% 605mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Sunflower Seeds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 230.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin C and 69 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Sunflower Seeds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 3.3 times more Calcium, 2 times more Iron and 56.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Copper, 3.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 2.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 3.8 times more Carbohydrate and 11.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.9 times more Fat, 5.7 times more Saturated Fat, 14.9 times more Omega 6 and 2.2 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.