Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES: 76.7g
• 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, TOOTIE FRUITIES, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.46g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	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	50.7% 66g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	48% 34.8g	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	4.44% 1.7g	14% 5.37g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	38% 344μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	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	91% 1.2mg	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	120% 480μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	150% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.4mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 96IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.051% 0.008mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.064% 0.077μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	5.46% 0.049mg	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	270% 21.6mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	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	8.55% 60mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	2.35% 79.8mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	23% 348mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.052% 1.9g	0.021% 0.78g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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, TOOTIE FRUITIES or Oil Roasted Sunflower Seeds?

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

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have more Vitamin A, 5.5 times more Vitamin B1, 7.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, 25.9 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2399.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES vs Oil Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 5.4 times more Calcium, 9.9 times more Iron, 228.6 times more Sodium and 3.4 times more Zinc than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 18.6 times more Copper, 3.5 times more Magnesium, 9.6 times more Phosphorus, 3.1 times more Potassium and 5.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES lack sufficient amounts of Copper, Magnesium and Potassium
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 5.7 times more Carbohydrate and 22.1 times more Sugars than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 10.6 times more Fat, 6.8 times more Saturated Fat, 23.9 times more Omega 6, 3.2 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.