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

Weight per 300 calories

• Cereals ready-to-eat, granola, homemade: 61.3g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Cereals ready-to-eat, granola, homemade, which is very high in comparison to other foods. Cereals ready-to-eat, granola, homemade having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	16.8% 12g	NA	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	NA	g per day for Men 19-50 years
Fiber	14.4% 5.46g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	15% 8.4g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Toasted 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% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.23% 0.46mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.66% 46.6mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.013% 0.48g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, granola, homemade have 2.1 times more Vitamin B1 and 1.6 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Cereals ready-to-eat, granola, homemade have 1.7 times more Calcium, 1.6 times more Magnesium, 2.4 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.4 times more Iron and 2.1 times more Phosphorus than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, granola, homemade have 9.8 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat and 4.1 times more Omega 6 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Fiber and Protein per 300 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.