Comparing Nutrients in 7 ounces Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 722kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	74.7% 28.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	60.3% 33.8g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Oil 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	160% 1.92mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	121% 1.57mg	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	19% 75.4μg	116% 464μg	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	2.43% 2.2mg	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	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.7% 157mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	398% 3.58mg	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	200% 16mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	114% 478mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	179% 4.13mg	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	197% 1377mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	33.8% 1149mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 3 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.2 times more Vitamin B3, 8.2 times more Vitamin B5, 7.2 times more Vitamin B6 and 6.2 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.9 times more Iron, 1.9 times more Magnesium and 2.7 times more Manganese than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 6 times more Copper, 1.6 times more Phosphorus and more Selenium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Potassium and Zinc per seven ounces.
• 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 2.7 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 6.4 times more Fat, 4.9 times more Saturated Fat and 2.2 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Oil Roasted Sunflower Seeds offer comparable quantities of Protein per seven ounces.