Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.3% 358kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	15.4% 20g	130g per day for Men 19-50 years
Sugars	24.5% 17.8g	3.6% 2.62g	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	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	% 2.5g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.8% 1.07mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.7% 14mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	103% 1.35mg	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	71% 284μg	56.8% 227μg	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	1.44% 1.3mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.27% 0.49mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.5% 355mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	NA	200% 1.8mg	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	160% 12.8mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	NA	84.8% 1.95mg	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	51% 357mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 3.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1 and 71.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin C per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 4.6 times more Calcium, 2.4 times more Iron and 59.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 3.6 times more Carbohydrate and 6.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 9.1 times more Fat, 4.3 times more Saturated Fat and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Dried Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.