Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.8% 371kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	28.5% 0.46g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	15.4% 20g	130g per day for Men 19-50 years
Sugars	42.6% 31g	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	18% 6.9g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	15.8% 8.8g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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	74.3% 0.89mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.2% 1mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.8% 12mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	59.8% 239μg	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	0.89% 0.8mg	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	3.67% 0.55mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.7% 297mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	134% 10.7mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	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	42.3% 296mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.23% 8.35g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin C and 63.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.8 times more Calcium, 2 times more Iron and 57.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Copper, 3.5 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dried Sunflower Seed Kernels have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 7.6 times more Omega 3, 3.6 times more Carbohydrate and 11.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 7.4 times more Fat, 4.2 times more Saturated Fat, 8.3 times more Omega 6 and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dried Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.