Comparing Nutrients in 300 calories Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch VS Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 72.6g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch, which is very high in comparison to other foods. Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch having very high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	14% 5.38g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11% 6.17g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	34.8% 313μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	53% 0.69mg	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	35% 139μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.8% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.081% 0.073mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.32% 56IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.8% 0.72mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	24.2% 0.22mg	103% 0.92mg	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	31.8% 2.54mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.7mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	43.6% 1mg	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	27% 188mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Sunflower Seeds:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 203.2 times more Vitamin A, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1 and 25.1 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Sunflower Seeds:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 37.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 4.2 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Potassium than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Dried Sunflower Seed Kernels have similar amounts of Iron, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 4.4 times more Omega 3, 5.5 times more Carbohydrate, 12.1 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Fat, 3.2 times more Saturated Fat, 6.7 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.