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

Weight per 100 calories

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

Roasted 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 - Roasted Sunflower Seeds or Cereals ready-to-eat, POST, ALPHA-BITS?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Roasted 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	8.82% 8.56g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	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	3.2% 4.14g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	4.8% 1.83g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	10% 40.7μg	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	30% 4.5mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	35% 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	8.16% 0.65mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	6.06% 25.4mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	28.4% 198mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	9.77% 5.37μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.008% 0.31g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B5 and 56.3 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 18.3 times more Vitamin B1, 8.5 times more Vitamin B2, 3.5 times more Vitamin B3, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, 21.4 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 4.1 times more Copper, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 11.8 times more Iron, 295.2 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.2 times more Fat, 3.2 times more Saturated Fat, 12.7 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.7 times more Omega 3, 5 times more Carbohydrate and 11.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Fiber per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.