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

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 27g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.52% 0.089g	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	18.7% 24.2g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	19% 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	1.17% 0.85g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 9.57g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	43% 0.56mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	8.3% 7.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.3% 2.97mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	8.9% 0.08mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	2.96% 12.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	10% 0.23mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.62% 55mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	3.68% 55mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.02% 0.75g	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, GOLDEN PUFFS:

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B5 and 51.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 292 times more Vitamin A, 1.9 times more Vitamin B1, 9.6 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin B12, 31.1 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS:

• Dried Sunflower Seed Kernels have 4.5 times more Calcium, 3.9 times more Copper, 4.5 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 1.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.4 times more Iron, 35.8 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 36.6 times more Fat, 17.5 times more Saturated Fat, 44.5 times more Omega 6, 2.1 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.1 times more Carbohydrate and 30.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.