Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.5% 710kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	106% 138g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	46% 17.5g	45% 17g	38g per day for Men 19-50 years
Protein	40% 22.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	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	135% 542μg	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	0.66% 0.6mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	62% 621mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	NA	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	298% 24mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	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	111% 776mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 3.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 4.7 times more Vitamin C and 62.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 4 times more Calcium, 2.3 times more Iron and 84.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 3.5 times more Carbohydrate and 4.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 8.4 times more Fat, 3.8 times more Saturated Fat and 1.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.