Comparing Nutrients in 300 calories Cereals ready-to-eat, ALPEN VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, ALPEN: 85.2g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, ALPEN or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	23.5% 17g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	20.4% 7.76g	14% 5.37g	38g per day for Men 19-50 years
Protein	17% 9.55g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Oil Roasted 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	28.4% 0.34mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	31% 0.4mg	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	6.4% 25.6μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.26% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.24% 7.4mg	0.62% 0.56mg	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	2.9% 0.43mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	102% 0.91mg	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	32% 2.56mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.05mg	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	45% 316mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, ALPEN vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, more Vitamin B12 and 13.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B6, 4.6 times more Vitamin B9 and 42.4 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, ALPEN vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 2.8 times more Calcium, 1.2 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Copper, 1.8 times more Phosphorus and 2.7 times more Selenium than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, ALPEN have 5.6 times more Carbohydrate, 10.8 times more Sugars and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.2 times more Fat, 8.5 times more Saturated Fat and 23.1 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.