Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.6% 366kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	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	59% 76.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	40% 29g	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	22% 8.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	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	61% 0.73mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	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	75.4% 0.98mg	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	51.3% 205μg	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	1.33% 1.2mg	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	2.8% 0.42mg	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, apples and cinnamon, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.3% 243mg	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	110% 8.78mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	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	42% 294mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.18% 6.62g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.4 times more Vitamin B6 and 83.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 and Vitamin C per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry 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, apples and cinnamon, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 3.1 times more Calcium, 1.7 times more Iron and 50.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium and 2.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 3.8 times more Carbohydrate and 11 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 11.2 times more Fat, 5.1 times more Saturated Fat and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Dried Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.