Comparing Nutrients in 100 calories Sunflower Seeds VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 100 calories

• Sunflower Seeds: 17g
• HEALTH VALLEY, FIBER 7 Flakes: 28.3g

Sunflower Seeds have 1.7 times more energy per 100g than HEALTH VALLEY, FIBER 7 Flakes. It has very high energy density when compared to other foods. Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Sunflower Seeds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.96% 0.16g	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	17% 22g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	7.8% 5.67g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	3.34% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	4.15% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	15.4% 0.2mg	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	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	1.32% 1.2mg	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	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.52% 0.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	15% 0.14mg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	9.7% 40.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	39.8% 0.91mg	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	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.023% 0.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs HEALTH VALLEY, FIBER 7 Flakes:

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1 and 21.5 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 58.5 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs HEALTH VALLEY, FIBER 7 Flakes:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.7 times more Selenium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.5 times more Calcium, 2.7 times more Manganese and 36.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 22.1 times more Fat, 10.3 times more Saturated Fat and 24.3 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 6.5 times more Carbohydrate, 12.6 times more Sugars and 2.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.