Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals ready-to-eat, POST, ALPHA-BITS: 25.7g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST, ALPHA-BITS. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, ALPHA-BITS having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.6% 0.44g	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% 20.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	7.45% 5.4g	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	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	4.8% 1.83g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	33.6% 0.44mg	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	43% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53.6% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	5.7% 5.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.4% 68.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	8.57% 0.077mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	6.06% 25.4mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	9.77% 5.37μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.008% 0.31g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 75.6 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 370.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 21.4 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 100 kcal.

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

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 4 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 8.6 times more Iron, 98.8 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 7.5 times more Fat, 2.7 times more Saturated Fat, 8.9 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.9 times more Omega 3, 6 times more Carbohydrate and 12 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Fiber per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.