Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Energy	21.3% 619kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	7.56% 2.42g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	30.3% 11.5g	17% 6.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	44% 176μg	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	NA	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Calcium	5.7% 57mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	NA	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	85% 6.8mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	NA	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% 1158mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• 100 grams of Toasted Sunflower Seeds have 1.4 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 2 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.1 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry provide similar amounts of Vitamin B6 per 100 grams.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• 100 grams of Toasted Sunflower Seeds have 1.4 times more Magnesium, 3.8 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 3.9 times more Calcium and 166.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.6 times more Energy, 7.5 times more Fat, 2.5 times more Saturated Fat, 1.8 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.