Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Frosted Corn Flakes, MALT-O-MEAL: 25.7g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Frosted Corn Flakes, MALT-O-MEAL. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes having high energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Roasted Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.086% 0.028g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.22% 0.004g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.64% 0.11g	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	18% 23g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	14% 10g	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	0.81% 0.31g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	32% 0.41mg	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	20.8% 83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.53% 33IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	0.15% 0.023mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.043% 0.051μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.077% 0.77mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	3.43% 0.031mg	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	37.3% 3mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	0.73% 3.1mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	2.57% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	7.73% 116mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	0.56% 0.062mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.021% 0.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Roasted Sunflower Seed Kernels no Salt have 193.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 17.1 times more Vitamin B1, 8.3 times more Vitamin B2, 3.4 times more Vitamin B3, 3 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12, 20.7 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, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Roasted Sunflower Seed Kernels no Salt have 15.6 times more Calcium, 10.2 times more Copper, 7.2 times more Magnesium, 16.8 times more Phosphorus, 6.9 times more Potassium, 9.6 times more Selenium and 14.7 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 4.6 times more Iron and 224.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 38.3 times more Fat, 32.6 times more Saturated Fat, 52 times more Omega 6, 6.2 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 5.6 times more Carbohydrate and 21.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.