Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	40.5% 1175kcal	25.3% 732kcal	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	44% 14g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	116% 151g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	69.3% 50.3g	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	0% 0g	0.63% 0.46g	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	% 1.47g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 48.6g	g per day for Men 19-50 years
Fiber	55.4% 21g	41.8% 16g	38g per day for Men 19-50 years
Protein	71% 40g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	135% 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	116% 464μg	95% 379μg	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	2.43% 2.2mg	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	481% 72mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	17.3% 173mg	46.4% 464mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	66.6% 0.6mg	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	106% 8.5mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	223% 5.1mg	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	323% 2260mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 7 ounces of Oil Roasted Sunflower Seeds have 7.9 times more Vitamin B5, 1.2 times more Vitamin B9, 72.7 times more Vitamin E and 1.6 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 2.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 7 ounces of Oil Roasted Sunflower Seeds have 6 times more Copper, 1.4 times more Magnesium, 3.5 times more Phosphorus, 1.7 times more Potassium, 12.2 times more Selenium and 2.3 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.7 times more Calcium, 2 times more Iron and 144.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 10.6 times more Fat, 9.2 times more Saturated Fat, 1.4 times more Omega 3, 20.9 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 3.3 times more Carbohydrate and 8.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.