Comparing Nutrients in 300 calories Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 80.6g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, which is very high in comparison to other foods. Cereals ready-to-eat, GENERAL MILLS, CHEERIOS having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	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	45.4% 59g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	21.4% 8.15g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	18% 10g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	88.7% 798μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.4% 1.05mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	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	111% 1.44mg	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	144% 576μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	227% 5.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17.3mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	19.2% 115IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.8% 288mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	291% 23.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	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	41% 288mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	36.5% 20μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 518.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 2.1 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, 24 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B2 and 54.6 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 7.2 times more Calcium, 8.6 times more Iron, 2.9 times more Manganese, 1.5 times more Potassium, 86.7 times more Sodium and 4.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Copper, 1.8 times more Magnesium and 1.4 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 1.8 times more Omega 3, 5.7 times more Carbohydrate, 2.7 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5 times more Fat, 1.8 times more Saturated Fat and 6.7 times more Omega 6 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.