Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	20% 582kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	8.54% 1.45g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	23% 16.7g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	22% 8.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.6% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	67.7% 0.88mg	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	181% 722μg	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	174% 26mg	32.4% 4.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	7% 70mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	52.7% 0.47mg	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	366% 29.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	132% 3.04mg	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	53% 371mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	65.3% 7.18mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.074% 2.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain more Vitamin A, 6.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B9 and 8.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Vitamin B6 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Copper, 3.1 times more Phosphorus, 2.4 times more Potassium and 11.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 2.9 times more Calcium, 7.7 times more Iron, 1.4 times more Manganese, 115.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 10.3 times more Fat, 6 times more Saturated Fat, 22.6 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 3.2 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Omega 3 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.