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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	40% 1159kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	17.3% 2.94g	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% 155g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	45.6% 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	45.4% 17.3g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	118% 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	360% 1441μg	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	26.5% 24mg	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	43% 6.43mg	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, cinnamon	Recommended Dietary Allowance
Calcium	15.5% 155mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	101% 0.91mg	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	732% 58.5mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	NA	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% 732mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	129% 14mg	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, cinnamon:

• Dried Sunflower Seed Kernels have 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.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 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.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, cinnamon:

• Dried Sunflower Seed Kernels have 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.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 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.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, cinnamon 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, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.