Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: 23.5g

Sunflower Seeds have 1.4 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS having very high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	4.22% 0.72g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	10.7% 7.73g	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	3.1% 1.18g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	24.5% 3.92mg	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	30% 0.39mg	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	39.2% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	5.23% 4.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.2% 31.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	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	3.48% 0.031mg	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	88.2% 7.06mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.5% 6.35mg	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	8.4% 59mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.019% 0.71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• Dried Sunflower Seed Kernels have 59.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 228.1 times more Vitamin A, 5.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, 19.6 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have similar amounts of Vitamin B1 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• Dried Sunflower Seed Kernels have 9.8 times more Copper, 8.8 times more Magnesium, 1.9 times more Phosphorus, 3 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 5.9 times more Calcium, 7.9 times more Iron, 72.2 times more Sodium and 3.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 3.1 times more Fat, 1.8 times more Saturated Fat, 5.5 times more Omega 6, 1.3 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 24.8 times more Omega 3, 5.4 times more Carbohydrate and 17.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.