Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 730kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	9.92% 9.62g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	35% 45.4g	130g per day for Men 19-50 years
Sugars	80.6% 58.4g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	35% 13.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	31.8% 18g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	121% 1.57mg	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	123% 490μg	116% 464μg	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% 1.8mg	2.43% 2.2mg	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	5.82% 0.87mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55% 550mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	NA	398% 3.58mg	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	250% 20mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	89.3% 625mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 3.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 82.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per seven ounces.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 3.2 times more Calcium, 2.4 times more Iron and 233.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Magnesium, 3.6 times more Phosphorus, 1.7 times more Potassium and 2.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 3.3 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 10.6 times more Fat, 7.9 times more Saturated Fat, 1.6 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.