Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 714kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	116% 150g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	98% 70.7g	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	21% 15.3g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 39.7g	% 4.96g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	45% 17g	38g per day for Men 19-50 years
Protein	32.3% 18g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	109% 980μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	106% 423μg	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	1.54% 1.4mg	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	5.3% 0.79mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	46.6% 466mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	226% 18mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	82.8% 579mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	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, Raisin and Spice, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 164.7 times more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 2 times more Vitamin C and 87.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 3 times more Calcium, 1.7 times more Iron and 48.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Copper, 4 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 18.3 times more Selenium and 2.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, Raisin and Spice, dry have 3.8 times more Carbohydrate and 13.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 12.9 times more Fat, 7.4 times more Saturated Fat, 1.4 times more Omega 3, 19 times more Omega 6, 1.5 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.