Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 732kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	31.4% 41g	130g per day for Men 19-50 years
Sugars	58% 42g	NA	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	0.55% 0.4g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	60% 23g	38g per day for Men 19-50 years
Protein	37% 20.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	97% 873μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.42mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	123% 1.6mg	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	95% 379μg	118% 472μg	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	0.22% 0.2mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.4% 454mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	404% 3.64mg	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	206% 16.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	182% 4.2mg	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	100% 701mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	NA	55μg per day for Men 19-50 years
Sodium	55% 826mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry versus 7 oz of Toasted 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, Cinnamon-Spice, dry vs Toasted Sunflower Seeds:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.2 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.5 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Toasted Sunflower Seeds:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 4 times more Calcium, 1.2 times more Iron, 1.3 times more Manganese and 138.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Copper, 1.3 times more Magnesium, 3.3 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 11.1 times more Fat, 7.4 times more Saturated Fat, 1.3 times more Omega 3, 22 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.