Comparing Nutrients in 7 ounces Sunflower Seeds VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	40% 1159kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	4.38% 4.25g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	120% 156g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	4.13% 3g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 3g	g per day for Men 19-50 years
Fiber	45% 17g	22% 8.33g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	322% 3.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	21.4% 0.28mg	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	113% 450μg	87.3% 349μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	15.5% 155mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	6.6% 0.06mg	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	130% 10.4mg	961% 77mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	17.7% 0.41mg	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	187% 1310mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	148% 2225mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, QUAKER, corn grits, instant, plain, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 7 ounces of Sunflower Seeds have 4.7 times more Vitamin B5, 9.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 703.4 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 1.3 times more Vitamin B1 and 2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals, QUAKER, corn grits, instant, plain, dry provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 7 ounces of Sunflower Seeds have 60 times more Copper, 11.6 times more Magnesium, 9.5 times more Manganese, 9.2 times more Phosphorus, 4.8 times more Potassium, 3.1 times more Selenium and 12.2 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 4.8 times more Calcium, 7.4 times more Iron and 124.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 1.7 times more Energy, 24 times more Fat, 12.3 times more Saturated Fat, 2 times more Omega 3, 24.6 times more Omega 6, 1.7 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3