Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.7% 716kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	3.48% 2.52g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	58% 22g	38g per day for Men 19-50 years
Protein	58.5% 32.7g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	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	123% 1.47mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	102% 407μg	118% 470μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48.6% 486mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	404% 3.63mg	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	219% 17.5mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	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	114% 798mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	81.8% 1226mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Vitamin C and 46.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 3.5 times more Calcium, 2.3 times more Iron and 206 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Phosphorus, 2.5 times more Potassium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 7.9 times more Fat, 4.3 times more Saturated Fat and 2.1 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.