Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 182g

Sunflower Seeds have 10.6 times more energy per 100g than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt. It has very high energy density when compared to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%

Macro Nutrients

	Sunflower Seeds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.9% 1.4g	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	% 0.13g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3.83% 1.45g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	13.4% 0.17mg	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	35% 140μg	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	0.27% 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	0.48% 0.073mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	8.3% 0.075mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	3.03% 12.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	15.5% 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	16% 113mg	9.6% 67.3mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.23% 42mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	42.3% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	2.2% 32.7mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	4.25% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B6 and 82.8 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have similar amounts of Vitamin B1 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 4.4 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium and 2 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 13.2 times more Calcium, 10.8 times more Iron, 2.6 times more Selenium, 21.2 times more Sodium and 194.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 14.3 times more Fat, 6.4 times more Saturated Fat and 18.2 times more Omega 6 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 5.8 times more Carbohydrate and 3.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.