Comparing Nutrients in 100 grams Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	20% 584kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	4.57% 4.43g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	8% 1.36g	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	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	27% 19.4g	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	17.4% 6.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	138% 1.8mg	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	56.8% 227μg	326% 1305μg	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	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	7.8% 78mg	35% 351mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	30.8% 0.28mg	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	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	101% 2.33mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	33.4% 501mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.12% 4.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B5, more Vitamin C and 57.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Vitamin B1 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Dried Sunflower Seed Kernels have 6.5 times more Copper, 3.3 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 4.5 times more Calcium, 5.6 times more Iron, 55.7 times more Sodium and 2.8 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 11.6 times more Fat, 5.4 times more Saturated Fat, 17 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 3.9 times more Carbohydrate and 7.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Omega 3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.