Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 372kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.04g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	NA	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	22.6% 8.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	62% 0.81mg	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% 36μg	59.5% 238μg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	NA	204% 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	51% 4.07mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	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	61.3% 429mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	43.5% 653mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Toasted Sunflower Seeds:

• 100 grams of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 1.7 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B3, 6.2 times more Vitamin B6 and 6.6 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 grams.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Toasted Sunflower Seeds:

• 100 grams of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 217.7 times more Sodium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Iron, 2.7 times more Phosphorus and 1.8 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Toasted Sunflower Seeds contain similar levels of Calcium, Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 11.3 times more Fat, 6.7 times more Saturated Fat, 1.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.