Comparing Nutrients in 100 calories Cereals, farina, enriched, cooked with water, with salt VS Toasted Sunflower Seeds

Weight per 100 calories

• Cereals, farina, enriched, cooked with water, with salt: 189g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 11.7 times more energy per unit of mass than Cereals, farina, enriched, cooked with water, with salt, which is very high in comparison to other foods. Cereals, farina, enriched, cooked with water, with salt having low energy density.

Discover which food has more nutrients per 100 calories - Cereals, farina, enriched, cooked with water, with salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.32% 0.22g	35.5% 6.04g	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	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	1.98% 1.43g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	3.97% 1.5g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.43% 0.12mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.66% 0.48mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10% 0.13mg	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	36.3% 145μg	9.6% 38.4μg	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	0% 0mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.5% 0.075mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.3% 183mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	126% 10mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	3.14% 13.2mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	15% 0.34mg	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	9.97% 70mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	1.28% 43.4mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.66μg	NA	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.004% 0.16g	3700g per day for Men 19-50 years

Cereals, Farina, Enriched, Cooked With Water, With Salt VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, farina, enriched, cooked with water, with salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Cereals, farina, enriched, cooked with water, with salt vs Toasted Sunflower Seeds:

• 100 calories of Cereals, farina, enriched, cooked with water, with salt have 4.5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B5 than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cereals, farina, enriched, cooked with water, with salt vs Toasted Sunflower Seeds:

• 100 calories of Cereals, farina, enriched, cooked with water, with salt have 19.9 times more Calcium, 9.1 times more Iron, 490.5 times more Sodium and 1010.8 times more Water than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 1.6 times more Magnesium, 2.7 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Toasted Sunflower Seeds contain similar levels of Manganese per 100 calories.
• 100 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, farina, enriched, cooked with water, with salt have 6.2 times more Carbohydrate and 1.2 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Fat, 7.7 times more Saturated Fat and 26.9 times more Omega 6 than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Cereals, farina, enriched, cooked with water, with salt as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.