Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Christmas Crunch VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 788kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	131% 171g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	121% 88g	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	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	% 4.96g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	45% 17g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	270% 3.24mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	282% 3.66mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	333% 4.32mg	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	763% 3050μg	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	0.22% 0.2mg	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	5.56% 0.83mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	491% 39.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.6% 333mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	96% 1437mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	295% 32.5mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 9 times more Vitamin A, 5.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B5, 14 times more Vitamin C and 83.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 3.8 times more Iron, 80.4 times more Sodium and 3.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 11.9 times more Copper, 5.9 times more Magnesium, 3.9 times more Phosphorus, 3.5 times more Potassium and 8.2 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 4.3 times more Carbohydrate and 16.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.7 times more Fat, 1.4 times more Saturated Fat, 1.9 times more Omega 3, 32 times more Omega 6, 3.3 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.