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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	40% 1159kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	17% 2.9g	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	119% 154g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	45.7% 33g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	78.5% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	134% 1.75mg	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	358% 1433μg	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	25.4% 23mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	15.5% 155mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	105% 0.94mg	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	727% 58mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	262% 6.03mg	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	105% 736mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	130% 14.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.15% 5.46g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 1.5 times more Vitamin B6 and 7.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 118.7 times more Vitamin A, 2.4 times more Vitamin B2, 3.2 times more Vitamin B9, 8.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 3.8 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 7.7 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 2.6 times more Calcium, 5.6 times more Iron, 1.6 times more Manganese, 38.6 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 10.7 times more Fat, 5.1 times more Saturated Fat, 15.9 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 3.9 times more Carbohydrate and 6.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.