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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	119% 155g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	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	45.4% 17.3g	38g per day for Men 19-50 years
Protein	71% 40g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 703μg	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	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	17.3% 173mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	732% 58.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.15% 5.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 7 ounces of Oil Roasted Sunflower Seeds have 11.2 times more Vitamin E and 1.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 10.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 3.9 times more Copper, 3.1 times more Phosphorus, 1.3 times more Potassium and 12.4 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 2.4 times more Calcium, 6.9 times more Iron, 114.7 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 10.5 times more Fat, 8 times more Saturated Fat, 23.1 times more Omega 6, 1.2 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3.4 times more Carbohydrate and 5.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon offer comparable quantities of Omega 3 per seven ounces.