Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Sunflower Seeds

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 577g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 11.2 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	1.86% 1.35g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.3g	g per day for Men 19-50 years
Fiber	10.6% 4.04g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	53% 0.69mg	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	46% 185μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.3% 0.35mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	75.6% 756mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	103% 0.92mg	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	359% 28.7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	43.6% 1mg	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	47% 329mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	13.6% 503g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 1.4 times more Vitamin B2, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 3.6 times more Vitamin B6 and 52.2 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 18.9 times more Calcium, 10.7 times more Iron, 1.3 times more Manganese, 56.2 times more Sodium and 206.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Copper, 3.6 times more Magnesium, 2.2 times more Potassium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 1.9 times more Omega 3 and 5.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.4 times more Fat, 4 times more Saturated Fat and 12.4 times more Omega 6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.