Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Roasted Sunflower Seeds

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry: 79.2g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry having high energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.04g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.97% 0.047g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	34% 24.8g	1.94% 1.4g	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	12.5% 4.75g	15% 5.72g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	83% 746μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.2% 0.75mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	32% 0.41mg	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	49.7% 199μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.99% 0.024μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.26% 0.24mg	0.8% 0.72mg	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	2.43% 0.36mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.3% 243mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	105% 0.94mg	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	112% 8.94mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	47.3% 1.1mg	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	34% 237mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	6.5% 222mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.017% 0.62g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Fruit And Cream Variety, Dry VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Roasted Sunflower Seeds:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have more Vitamin A, 13.7 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B5 and 36.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin E
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B1
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Roasted Sunflower Seeds:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 6.7 times more Calcium, 4.6 times more Iron, 1.7 times more Manganese and 255.4 times more Sodium than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Copper, 2.5 times more Phosphorus, 2 times more Potassium, 3.2 times more Selenium and 1.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Roasted Sunflower Seeds contain similar levels of Magnesium per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.8 times more Carbohydrate and 17.6 times more Sugars than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Fat, 2.6 times more Saturated Fat, 16.7 times more Omega 6 and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.