Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 25g

Oil Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal having very high energy density.

Which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	4.3% 0.73g	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	14% 18g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	5.27% 3.82g	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	6.33% 2.4g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	15% 2.4mg	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	19% 0.25mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30% 0.72μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	0.055% 0.05mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.2% 19IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	1.22% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.45% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	11% 0.099mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	5.8% 24.3mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	4.75% 71.2mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Oil Roasted Sunflower Seed Kernels have 33.4 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 3.2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Vitamin B9 per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Calcium, 3.1 times more Copper, 2.6 times more Phosphorus, 1.3 times more Selenium and 1.5 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 5.9 times more Iron and 140.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 3.3 times more Fat, 4.8 times more Saturated Fat, 7.9 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 3 times more Omega 3, 4.7 times more Carbohydrate, 7.3 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.