Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 28g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, dry. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, dry having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.84% 0.013g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.2% 0.14g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.11g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3.23% 1.23g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.85% 3.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	8.04% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	1.97% 0.026mg	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	9.7% 39μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.58% 0.086mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	6.53% 0.059mg	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	11.2% 0.9mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	3% 12.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	16.3% 0.38mg	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	16% 113mg	6.65% 46.5mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.13% 1.95mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.086% 3.18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1, 9 times more Vitamin B6 and 69.7 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• Dried Sunflower Seed Kernels have 5.2 times more Copper, 4.4 times more Magnesium, 2.4 times more Phosphorus, 2.6 times more Potassium and 2.3 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 16.7 times more Calcium and 9.2 times more Iron than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 21.5 times more Fat, 9.3 times more Saturated Fat, 17.7 times more Omega 6 and 1.2 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 5.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.