Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 730kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	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% 3.1g	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% 153g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	82% 59.6g	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	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 58g	% 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	32.6% 18.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	115% 1032μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	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	63.5% 254μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	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, maple and brown sugar, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 448mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	204% 16.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	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	84% 589mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 173.3 times more Vitamin A, 2.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C and 79.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 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, maple and brown sugar, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.9 times more Calcium, 1.6 times more Iron and 56.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Copper, 3.7 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Potassium, 3.4 times more Selenium and 2.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, 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, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 3.8 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 11.1 times more Fat, 5.6 times more Saturated Fat, 14.7 times more Omega 6 and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.