Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 379kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	6.57% 6.37g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	43% 31.3g	3.77% 2.73g	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	15.8% 6g	29.2% 11g	38g per day for Men 19-50 years
Protein	15% 8.3g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	105% 943μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.6% 12.6mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	62% 0.8mg	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	62.8% 251μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.25% 0.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	1.56% 1.4mg	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	3.07% 0.46mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30.7% 307mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	203% 1.83mg	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	141% 11.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	92% 2.1mg	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	43% 300mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	33.3% 499mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.56g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have more Vitamin A, 8.9 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.4 times more Vitamin B5, 4.7 times more Vitamin C, 56.7 times more Vitamin E and 1.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.4 times more Calcium, 3 times more Iron and 166.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 3 times more Potassium, 5 times more Selenium and 2.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 3.1 times more Carbohydrate and 11.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 7.8 times more Fat, 4 times more Saturated Fat, 25.7 times more Omega 6, 1.9 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.