Comparing Nutrients in 100 calories Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 28.6g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS, which is very high in comparison to other foods. Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS having high energy density.

Discover which food has more nutrients per 100 calories - Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	7.27% 5.27g	0.72% 0.53g	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	0% 0g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	7.74% 2.94g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.5% 2.5g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	10.3% 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	NA	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36.3% 0.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.21% 0.19mg	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	1.28% 0.19mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.94% 9.43mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	NA	34% 0.3mg	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	105% 8.4mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	4.97% 21mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	NA	15.3% 0.35mg	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	13.5% 95mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	2.75% 93mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0.038% 0.57mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.034% 1.26g	0.007% 0.26g	3700g per day for Men 19-50 years

Cereals, Ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Oil Roasted Sunflower Seeds:

• 100 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 5.8 times more Vitamin B1, 6 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin B12 than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 32.1 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• 100 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin E
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Oil Roasted Sunflower Seeds:

• 100 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 11.6 times more Iron and 2.2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Phosphorus than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Potassium per 100 calories.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 5.9 times more Carbohydrate, 10 times more Sugars and 1.6 times more Fiber than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 15.8 times more Fat, 10.4 times more Saturated Fat and 1.3 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.