Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Roasted Sunflower Seeds

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 81.5g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry having high energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	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	0.2% 0.15g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	15.4% 5.87g	15% 5.72g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	47% 424μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	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	75.3% 0.98mg	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	26% 104μg	30.5% 122μg	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	0.8% 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	2.4% 0.36mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.4% 184mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	83.8% 6.7mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	17% 71.7mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	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	34.6% 242mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.017% 0.62g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Roasted Sunflower Seeds:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have more Vitamin A, 7.8 times more Vitamin B1, 5.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B5 and 37.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Roasted Sunflower Seeds:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 5.1 times more Calcium, 3.4 times more Iron, 1.7 times more Manganese and 266.8 times more Sodium than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Copper, 2.5 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry have 5.1 times more Carbohydrate and 17.4 times more Sugars than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 6.8 times more Fat, 4.2 times more Saturated Fat, 13.2 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.