Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 752kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	5.46% 1.75g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	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	119% 155g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	45.6% 33g	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	45.4% 17.3g	45% 17g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	78% 703μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	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	360% 1441μg	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	26.5% 24mg	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	43% 6.43mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	732% 58.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	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	105% 732mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	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, Oatmeal Squares, cinnamon vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 118 times more Vitamin A, 2.4 times more Vitamin B2, 3.2 times more Vitamin B9, 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2.7 times more Calcium, 5.6 times more Iron, 38.2 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Copper, 2.9 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 8.4 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.9 times more Carbohydrate and 6.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 10.5 times more Fat, 5.1 times more Saturated Fat, 15.6 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.