Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	40.5% 1175kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	15% 2.53g	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	115% 150g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	85.6% 62g	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	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	31.3% 12g	38g per day for Men 19-50 years
Protein	71% 40g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	208% 1871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	192% 2.5mg	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	125% 498μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	0.66% 0.6mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	17.3% 173mg	61% 609mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	61.5% 0.55mg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	205% 4.72mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	66% 990mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 7 ounces of Oil Roasted Sunflower Seeds have 9.2 times more Vitamin B5, 79 times more Vitamin E and 1.5 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain more Vitamin A, 2.9 times more Vitamin B1, 3.8 times more Vitamin B2, 3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 7 ounces of Oil Roasted Sunflower Seeds have 6.5 times more Copper, 1.5 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Selenium and 2.8 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 3.5 times more Calcium, 2.6 times more Iron and 166.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, 8.1 times more Fat, 5.4 times more Saturated Fat, 1.4 times more Omega 3, 26.8 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 3.3 times more Carbohydrate and 10.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.