Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals, MALT-O-MEAL, original, plain, dry

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals, MALT-O-MEAL, original, plain, dry: 27.4g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, MALT-O-MEAL, original, plain, dry. It has very high energy density when compared to other foods. Cereals, MALT-O-MEAL, original, plain, dry having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals, MALT-O-MEAL, original, plain, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Sunflower Seeds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.37% 0.062g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0% 0g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	1.5% 0.58g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, MALT-O-MEAL, original, plain, dry	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	24.4% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	24.5% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	24% 0.31mg	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	78% 312μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.023% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	7.84% 78.4mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	3.2% 0.029mg	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	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.04% 4.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.81% 27.4mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	12.4% 6.82μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.077% 2.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals, MALT-O-MEAL, original, plain, dry:

• Dried Sunflower Seed Kernels have 199.8 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Vitamin B1 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals, MALT-O-MEAL, original, plain, dry:

• Dried Sunflower Seed Kernels have 10.7 times more Copper, 12.7 times more Magnesium, 2.6 times more Phosphorus, 4 times more Potassium, 1.3 times more Selenium and 5.5 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 5.9 times more Calcium and 9.4 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 45.9 times more Fat, 34.8 times more Saturated Fat, 63.5 times more Omega 6 and 2.6 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.