Comparing Nutrients in 300 calories Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Toasted Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS: 80.4g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS, which is very high in comparison to other foods. Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	21% 8.04g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.8% 0.088mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.38mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 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	6.03% 24μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.04% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	4.34% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	NA	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	32.8% 2.62mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	14% 58.7mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	7.95% 270mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.83g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Toasted Sunflower Seeds:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 2.2 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 1.7 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Iron and 2.6 times more Phosphorus than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Potassium and Zinc per 300 kcal.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 6.5 times more Carbohydrate and 1.4 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.7 times more Fat, more Saturated Fat and 1.3 times more Protein than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.