Comparing Nutrients in 100 grams Sunflower Seeds VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	20% 584kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	59% 76.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	41.8% 30.3g	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	0.25% 0.18g	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	% 0.39g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 29.7g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	19% 7.2g	38g per day for Men 19-50 years
Protein	37% 20.8g	16.5% 9.25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	77% 692μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	113% 1.46mg	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	56.8% 227μg	37% 148μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	7.8% 78mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	26.7% 0.24mg	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	65.6% 5.25mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	100% 2.3mg	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	94% 660mg	43.6% 305mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	30.5% 17μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin C and 69 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 230.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Vitamin B6 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Dried Sunflower Seed Kernels have 7.5 times more Copper, 3.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 2.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3.3 times more Calcium, 2 times more Iron and 56.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 10.9 times more Fat, 5.7 times more Saturated Fat, 14.9 times more Omega 6 and 2.2 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3.8 times more Carbohydrate and 11.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Omega 3 and Fiber per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.