Comparing Nutrients in 100 grams Sunflower Seeds VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	20% 584kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	4.95% 1.6g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	6.4% 1.1g	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	64.5% 84g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	28% 20.3g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	108% 968μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	129% 1.67mg	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	334% 1334μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	44.4% 40mg	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	30.3% 4.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	7.8% 78mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	10% 0.091mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	18% 0.41mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.091% 3.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Dried Sunflower Seed Kernels have 2 times more Vitamin B5 and 7.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 322.7 times more Vitamin A, 4 times more Vitamin B2, 2 times more Vitamin B3, 5.9 times more Vitamin B9, more Vitamin B12 and 28.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 19.8 times more Copper, 4 times more Magnesium, 4.7 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 8.2 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 5.5 times more Iron, 91.7 times more Sodium and 2.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 15 times more Fat, 2.8 times more Saturated Fat, 1.9 times more Omega 3, 21.2 times more Omega 6, 2.5 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 4.2 times more Carbohydrate and 7.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.