Comparing Nutrients in 300 calories Cereals ready-to-eat, FAMILIA VS Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, FAMILIA: 77.3g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, FAMILIA, which is very high in comparison to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.02% 4.87g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	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	% 1.3g	g per day for Men 19-50 years
Fiber	17.3% 6.57g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	13% 7.35g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.086% 0.77μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	3.1% 12.4μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.34% 0.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.46mg	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	5.98% 0.9mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.4% 134mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	27% 2.15mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	37.2% 261mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	24.3% 13.4μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.04% 1.47g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, FAMILIA have 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 8.9 times more Vitamin B6, 9.4 times more Vitamin B9 and 20.1 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, FAMILIA have 3.3 times more Calcium and 1.5 times more Magnesium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 2 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dried Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, FAMILIA have 2.3 times more Omega 3, 5.6 times more Carbohydrate, 13.3 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Fat, 4.2 times more Saturated Fat, 9.9 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, FAMILIA as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.