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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	20% 584kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	5.27% 5.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	5.38% 0.086g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	11.5% 1.95g	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	57.6% 75g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	22.5% 16.3g	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	27% 10g	38g per day for Men 19-50 years
Protein	37% 20.8g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	61% 9.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	68.5% 0.89mg	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	184% 737μg	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	12.8% 11.5mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	7.8% 78mg	24% 242mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	35.2% 0.32mg	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	374% 30mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	167% 3.85mg	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	74% 518mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	24.3% 365mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.11% 4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 119.7 times more Vitamin A, 2.3 times more Vitamin B2, 3.2 times more Vitamin B9, 8.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have similar amounts of Vitamin B3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 5.7 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 7.6 times more Selenium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 3.1 times more Calcium, 5.7 times more Iron, 2 times more Manganese, 40.6 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 10.1 times more Fat, 4.9 times more Saturated Fat, 11.8 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 1.4 times more Omega 3, 3.7 times more Carbohydrate and 6.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have similar amounts of Fiber per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.