Comparing Nutrients in 7 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.4% 766kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	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	106% 138g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	51.2% 37g	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	40.2% 15.3g	58% 22g	38g per day for Men 19-50 years
Protein	34.8% 19.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	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	58.2% 0.7mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	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	19.4% 0.25mg	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	17% 67.5μg	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	6.17% 5.56mg	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	5.95% 0.89mg	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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	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	76.4% 6.1mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	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	81.4% 570mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 3.3 times more Vitamin B1 and 2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 4.5 times more Vitamin B3, 6.3 times more Vitamin B6, 7 times more Vitamin B9 and 58 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry 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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 112.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Magnesium, 4 times more Phosphorus, 2.7 times more Potassium and 2.5 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 2.9 times more Carbohydrate and 6.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 5.1 times more Fat, 3.2 times more Saturated Fat, 1.4 times more Fiber and 2 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.