Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 376kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.6g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	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	61.6% 80g	18.5% 24g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	24% 9.1g	29.2% 11g	38g per day for Men 19-50 years
Protein	13.6% 7.63g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	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	198% 2.38mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	357% 1427μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	198% 4.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	79.2% 71.3mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.2% 5.6mg	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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	NA	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	401% 32mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	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	46% 322mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 22.4 times more Vitamin B1, 5.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12 and 50.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Vitamin E than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 8.5 times more Iron, 184.7 times more Sodium and 2.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 1.7 times more Magnesium, 3.6 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 3.3 times more Carbohydrate and 7.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 8.9 times more Fat, 6.2 times more Saturated Fat and 2.5 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.