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

Weight per 300 calories

• Cereals ready-to-eat, granola, homemade: 61.3g
• Oil Roasted Sunflower Seeds: 50.7g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	25.4% 33g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	16.8% 12g	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	14.4% 5.46g	14% 5.37g	38g per day for Men 19-50 years
Protein	15% 8.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.23% 0.46mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	13% 51.5μg	29.6% 119μg	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	0.82% 0.74mg	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	45.4% 6.8mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.66% 46.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	30.3% 2.42mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	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	37.8% 264mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, granola, homemade have 2.1 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.7 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, granola, homemade have 1.6 times more Magnesium, 2.3 times more Manganese and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 2.2 times more Phosphorus and 2.5 times more Selenium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, granola, homemade have 9.1 times more Omega 3, 2.8 times more Carbohydrate and 7.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 1.5 times more Saturated Fat and 3.9 times more Omega 6 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.