Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Sunflower Seeds

Weight per 100 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 27.7g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	9.48% 3.6g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.83% 0.24mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	17.7% 0.23mg	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	24% 96μg	9.7% 39μg	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	0.031% 0.028mg	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	1.14% 0.17mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.89% 8.86mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.094mg	34.2% 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	97% 7.76mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	8.18% 34.3mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	14.5% 0.33mg	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	18.5% 129mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	4.6% 2.52μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 35.1 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 8.6 times more Iron, 2.7 times more Manganese and 83.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 3.3 times more Copper, 1.6 times more Magnesium, 3.6 times more Selenium and 1.5 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.6 times more Omega 3, 6.5 times more Carbohydrate, 5.5 times more Sugars and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.6 times more Fat, 8.1 times more Saturated Fat and 19.8 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.