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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	42.4% 1228kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	61% 34g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	NA	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	11.3% 113mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	732% 58.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.15% 5.46g	3700g per day for Men 19-50 years

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

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

• 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 7 ounces of Toasted Sunflower Seeds have 4 times more Copper, 3.1 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3.7 times more Calcium, 4.3 times more Iron, 114.7 times more Sodium and 1.3 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted 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 Toasted Sunflower Seeds have 1.6 times more Energy, 11.6 times more Fat, 6.8 times more Saturated Fat, 25.3 times more Omega 6, 1.3 times more Fiber and 1.5 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 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon offer comparable quantities of Omega 3 per seven ounces.