Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Toasted Sunflower Seeds

Weight per 300 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 13.2 times more energy per unit of mass than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt, which is very high in comparison to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	6.7% 2.55g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.8% 0.96mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.72mg	30% 0.39mg	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	NA	29% 115μg	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% 0mg	0.75% 0.68mg	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	11.5% 1.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.3% 313mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	NA	99% 0.89mg	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	446% 35.7mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.08% 25.5mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	44.5% 1.02mg	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	14.6% 102mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	15.4% 569g	0.013% 0.48g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Toasted Sunflower Seeds:

• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 6.1 times more Vitamin B1, 6.9 times more Vitamin B2, 8.3 times more Vitamin B3 and 4.4 times more Vitamin B6 than Toasted Sunflower Seeds.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Toasted Sunflower Seeds:

• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 11.3 times more Calcium, 10.8 times more Iron and 1174.1 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Magnesium, 5.5 times more Phosphorus and 2 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Toasted Sunflower Seeds contain similar levels of Potassium per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 5.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 43.1 times more Fat, 15.1 times more Saturated Fat and 2.2 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.