Comparing Nutrients in 100 calories HEALTH VALLEY, FIBER 7 Flakes VS Roasted Sunflower Seeds

Weight per 100 calories

• HEALTH VALLEY, FIBER 7 Flakes: 28.3g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes, which is very high in comparison to other foods. HEALTH VALLEY, FIBER 7 Flakes having high energy density.

Which food has more nutrients per 100 calories - HEALTH VALLEY, FIBER 7 Flakes or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	17% 22g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	7.8% 5.67g	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	10.5% 4g	5% 1.9g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.34% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.15% 0.21mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	10% 40μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	1.87% 0.28mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.62μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	9% 0.72mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.8mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	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	13.2% 93mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 8.2 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B12 and 4.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Vitamin B5 and 16 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.7 times more Calcium, 1.8 times more Magnesium, 2.5 times more Manganese and 109.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Copper, 2.1 times more Phosphorus and 2.5 times more Selenium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 5.4 times more Carbohydrate, 12.1 times more Sugars, 2.1 times more Fiber and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 21.4 times more Fat, 12.1 times more Saturated Fat and 34.6 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.