Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 200g

Oil Roasted Sunflower Seeds have 11.8 times more energy per 100g than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt having low energy density.

Which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	16% 21g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	0.083% 0.06g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	2.63% 1g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	2% 0.026mg	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	9.9% 39.5μg	6% 24μg	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	0.21% 0.19mg	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	41% 6.14mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	8.9% 0.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.67% 187μg	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	9.04% 0.72mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	0% 0mg	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	27.5% 192mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	0.94% 32mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Oil Roasted Sunflower Seed Kernels have 8.3 times more Vitamin B5, 5.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 153.4 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Vitamin B2 per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Oil Roasted Sunflower Seed Kernels have 3.8 times more Copper, 2.1 times more Magnesium, more Manganese, 6.4 times more Phosphorus, 2.5 times more Potassium, 2.4 times more Selenium and 3.4 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 11.8 times more Calcium, 10.3 times more Iron and 673.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 20.6 times more Fat, 18.1 times more Saturated Fat, 28.3 times more Omega 6 and 1.8 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.8 times more Omega 3 and 5.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Energy and Protein per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.