Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals ready-to-eat, ALPEN

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals ready-to-eat, ALPEN: 28.4g

Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, ALPEN. It has very high energy density when compared to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals ready-to-eat, ALPEN?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.47% 0.25g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	7.84% 5.7g	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	6.8% 2.6g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	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	9.47% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	8.74% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	3.76% 0.6mg	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	6.1% 0.08mg	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	2.13% 8.52μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.42% 0.034μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	2.75% 2.47mg	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	0.97% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	4.18% 41.8mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	9.47% 0.085mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	6.36% 26.7mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	8.94% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.51% 7.67mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	7.75% 0.85mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.057% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals ready-to-eat, ALPEN:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 2.4 times more Vitamin B3, 2.9 times more Vitamin B6, 4.6 times more Vitamin B9 and 41.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 1.9 times more Vitamin B2, more Vitamin B12 and 10.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals ready-to-eat, ALPEN:

• Dried Sunflower Seed Kernels have 3.6 times more Copper, 2.1 times more Magnesium and 1.8 times more Selenium than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 3.1 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, ALPEN have similar amounts of Iron, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 9.4 times more Fat, 5.4 times more Saturated Fat and 15.8 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 6.3 times more Carbohydrate, 12.7 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, ALPEN have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.