Comparing Nutrients in 100 grams Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.6% 364kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.97g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	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	48.4% 63g	15.4% 20g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	37.6% 14.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	30.4% 17g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	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	81% 0.97mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	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	9.5% 38μg	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% 0mg	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	NA	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, Oat Bran, QUAKER/MOTHER	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.9% 79mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	101% 8.07mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	99% 694mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 10.4 times more Vitamin B3, 1.3 times more Vitamin B5, 12.2 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER 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, Oat Bran, QUAKER/MOTHER vs Sunflower Seeds:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.5 times more Iron and 2.9 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Copper, 1.3 times more Magnesium and more Selenium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Dried Sunflower Seed Kernels have similar amounts of Calcium, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 3.1 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 6.5 times more Fat, 3.1 times more Saturated Fat and 1.8 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Dried Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.