Comparing Nutrients in 100 calories Cereals ready-to-eat, ALPEN VS Roasted Sunflower Seeds

Weight per 100 calories

• Cereals ready-to-eat, ALPEN: 28.4g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, ALPEN or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.78% 0.013g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	7.84% 5.7g	0.65% 0.47g	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	6.8% 2.6g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Roasted 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	9.47% 0.11mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.74% 0.11mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.76% 0.6mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.08mg	10.6% 0.14mg	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	2.13% 8.52μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.42% 0.034μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.75% 2.47mg	0.27% 0.24mg	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	0.97% 0.14mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.18% 41.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.47% 0.085mg	35% 0.31mg	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	10.7% 0.85mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	6.36% 26.7mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	15% 105mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	8.94% 4.9μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.67mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	7.75% 0.85mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, ALPEN vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 6.2 times more Vitamin B1, 2.7 times more Vitamin B2, more Vitamin B12 and 10.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 1.7 times more Vitamin B6, 4.8 times more Vitamin B9 and 31 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, ALPEN vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 3.5 times more Calcium, 1.3 times more Iron and 1.2 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Copper, 1.9 times more Phosphorus and 2.8 times more Selenium than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, ALPEN have 5.2 times more Carbohydrate, 12.1 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.1 times more Fat, 6.4 times more Saturated Fat and 22.5 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.