Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 372kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	5.27% 5.1g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	5.38% 0.086g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	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	57.6% 75g	16% 20.6g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	27% 10g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	22% 12.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	40% 359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	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	184% 737μg	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	12.8% 11.5mg	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	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 242mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	35.2% 0.32mg	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	374% 30mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	74% 518mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	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

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Toasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.3 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 100 g.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Toasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 4.2 times more Calcium, 4.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 121.7 times more Sodium and 1.5 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.8 times more Copper and 2.2 times more Phosphorus than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 11.1 times more Fat, 6.5 times more Saturated Fat, 19.1 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Fiber per 100 g.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.