Comparing Nutrients in 100 calories Cereals ready-to-eat, WEETABIX whole grain cereal VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Cereals ready-to-eat, WEETABIX whole grain cereal: 27g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals ready-to-eat, WEETABIX whole grain cereal, which is very high in comparison to other foods. Cereals ready-to-eat, WEETABIX whole grain cereal having high energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, WEETABIX whole grain cereal or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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% 22g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	2.12% 1.54g	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	8.1% 3.07g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain cereal	Oil 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	43.3% 0.52mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	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	9.54% 0.12mg	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	3.1% 12.4μg	9.9% 39.5μg	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	0.21% 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	1.76% 0.26mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.4% 0.49μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, WEETABIX whole grain cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	43.3% 3.47mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.8mg	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	6.62% 46.4mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.007% 0.26g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, WEETABIX Whole Grain Cereal VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, WEETABIX whole grain cereal or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, WEETABIX whole grain cereal vs Oil Roasted Sunflower Seeds:

• 100 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have 9.6 times more Vitamin B1, 5.6 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B9 and 23.2 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, WEETABIX whole grain cereal vs Oil Roasted Sunflower Seeds:

• 100 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have 4.8 times more Iron, 1.4 times more Potassium and 197.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 4.1 times more Phosphorus, 8.3 times more Selenium and 1.9 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per 100 calories.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal 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, WEETABIX whole grain cereal have 5.7 times more Carbohydrate, 2.9 times more Sugars and 1.7 times more Fiber than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 11.2 times more Fat, 9.2 times more Saturated Fat and 19.4 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Cereals ready-to-eat, WEETABIX whole grain cereal provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.