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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.6% 364kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.97g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	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	48.4% 63g	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	37.6% 14.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	30.4% 17g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	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	9.5% 38μg	59.3% 237μg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.9% 79mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	101% 8.07mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	99% 694mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 9.2 times more Vitamin B1 and 1.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Vitamin B3, 8.3 times more Vitamin B5, 7.3 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 2.1 times more Iron, 1.9 times more Magnesium and 2.7 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Copper, 1.7 times more Phosphorus, 1.5 times more Potassium, more Selenium and 1.3 times more Zinc than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 2.6 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 6.2 times more Fat, 3.6 times more Saturated Fat and 1.9 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 100 g.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.