Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, CAP

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Cereals ready-to-eat, QUAKER, CAP: 25g

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

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.41% 0.007g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	1.07% 0.18g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	15.4% 11g	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	1.65% 0.63g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.2% 1.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	0.73% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	41.3% 0.54mg	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	98% 391μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	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	30% 4.5mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.13% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.28% 2.76mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	3.1% 0.028mg	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	61% 4.88mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	8.16% 0.19mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	1.37% 46.7mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	2.97% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.017% 0.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, CAP:

• Dry Roasted Sunflower Seed Kernels no Salt have 33.2 times more Vitamin B5 and 28.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 22.3 times more Vitamin B1, 10.8 times more Vitamin B2, 4.5 times more Vitamin B3, 3.9 times more Vitamin B6 and 9.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, CAP:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Calcium, 11.3 times more Copper, 1.6 times more Magnesium, 1.9 times more Manganese, 4.7 times more Phosphorus, 3.1 times more Potassium and 8.3 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 7.5 times more Iron, 367.5 times more Sodium and 4.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.7 times more Fat, 31.1 times more Omega 6, 3 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 5.2 times more Carbohydrate and 23.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.