Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH: 75.8g
• 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, MALT-O-MEAL, BERRY COLOSSAL CRUNCH, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.23% 0.72g	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	50.4% 65.6g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	43.5% 31.6g	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	3.6% 1.36g	14% 5.37g	38g per day for Men 19-50 years
Protein	5.67% 3.17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7% 63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	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	97% 1.26mg	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	126% 505μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	158% 3.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.8% 101IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.53% 0.38mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.5% 25mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	284% 22.7mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	2% 8.33mg	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	8.1% 57mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.6mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	11% 6.06μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.021% 0.78g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Oil Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have more Vitamin A, 5.8 times more Vitamin B1, 7.5 times more Vitamin B2, 6 times more Vitamin B3, 3.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12, 27.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 48.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Oil Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 10.5 times more Iron, 315.4 times more Sodium and 3.6 times more Zinc than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 10.1 times more Copper, 7.7 times more Magnesium, 10.2 times more Phosphorus, 3 times more Potassium and 6.5 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 5.7 times more Carbohydrate and 20 times more Sugars than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 8.2 times more Fat, 3.9 times more Saturated Fat, 24.1 times more Omega 6, 3.9 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide inadequate amounts of Omega 6, Fiber and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.