Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 28.6g

Toasted Sunflower Seeds have 1.8 times more energy per 100g than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS. It has very high energy density when compared to other foods. Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS having high energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	NA	7.27% 5.27g	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	4.9% 1.86g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	29.2% 0.38mg	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	9.6% 38.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36.3% 0.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.23mg	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	NA	1.28% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	0.94% 9.43mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	NA	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	13.8% 1.1mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	4.97% 21mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	26.7% 187mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.034% 1.26g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cereals, Ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 100 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 6 times more Vitamin B1, 6.1 times more Vitamin B2, 5.9 times more Vitamin B3, 2.9 times more Vitamin B6 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 100 calories of Toasted Sunflower Seeds have 2 times more Phosphorus than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 100 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 7.6 times more Iron and 2.3 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain similar levels of Magnesium and Potassium per 100 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 16.7 times more Fat and 8.4 times more Saturated Fat than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 100 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 6.8 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Energy and Protein per 100 calories.