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

Weight per 300 calories

• Cereals ready-to-eat, FAMILIA: 77.3g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Oil Roasted 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% 26g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	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	44% 57g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	17.3% 6.57g	14% 5.37g	38g per day for Men 19-50 years
Protein	13% 7.35g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.086% 0.77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	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	5.95% 0.077mg	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	3.1% 12.4μg	29.6% 119μg	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	0.62% 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	5.98% 0.9mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	27% 2.15mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	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	37.2% 261mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	24.3% 13.4μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.04% 1.47g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, FAMILIA have 1.5 times more Vitamin B1, 3 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 5.2 times more Vitamin B6, 9.6 times more Vitamin B9 and 20.5 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, FAMILIA have 3 times more Calcium, 3.8 times more Magnesium and 1.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Copper, 2.2 times more Phosphorus, 3 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, FAMILIA have 1.7 times more Omega 3, 4.9 times more Carbohydrate, 11.4 times more Sugars and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Fat, 6.5 times more Saturated Fat, 14.5 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.