Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH: 25.3g

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

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	1.4% 0.24g	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	17% 22g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	14.5% 10.5g	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	32.2% 0.42mg	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	42% 168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52.6% 1.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	5.6% 5.05mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.6% 33.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	0.84% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.83% 8.33mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	3.37% 0.03mg	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	9.04% 0.72mg	95% 7.58mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	0.66% 2.78mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	27.5% 192mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	0.81% 27.5mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	3.67% 2.02μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.017% 0.63g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cereals Ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 100 calories of Oil Roasted Sunflower Seeds have 48.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain more Vitamin A, 5.8 times more Vitamin B1, 7.5 times more Vitamin B2, 6 times more Vitamin B3, 3.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12, 27.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 100 calories of Oil Roasted Sunflower Seeds have 10.1 times more Copper, 7.7 times more Magnesium, 10.2 times more Phosphorus, 3 times more Potassium and 6.5 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 10.5 times more Iron, 315.4 times more Sodium and 3.6 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH lack sufficient amounts of Magnesium and Potassium
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 8.2 times more Fat, 3.9 times more Saturated Fat, 24.1 times more Omega 6, 3.9 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 5.7 times more Carbohydrate and 20 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide inadequate amounts of Omega 3 in 100 calories.