Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	20% 582kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	49% 35.7g	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	10.6% 7.7g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	29.2% 11g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	55% 494μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	85.4% 1.1mg	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	59.3% 237μg	53.3% 213μg	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	0.78% 0.7mg	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	174% 26mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	7% 70mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	35.3% 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	47.5% 3.8mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	89% 2.04mg	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	165% 1155mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.23% 8.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.5 times more Vitamin B5, 2 times more Vitamin C and 65.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 7.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B9 and Vitamin K per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Copper, 1.6 times more Magnesium, 4 times more Phosphorus, 2.4 times more Potassium, 27.3 times more Selenium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 3.4 times more Calcium, 2.4 times more Iron and 146.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 12.5 times more Fat, 8.6 times more Saturated Fat, 1.6 times more Omega 3, 27.1 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 3.1 times more Carbohydrate and 13.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.