Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 88.5g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	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	55% 71.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0.92% 0.66g	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	34.2% 13g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	17.3% 9.67g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	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	5.45% 0.071mg	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	6.64% 26.5μg	29% 117μg	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% 0mg	0.8% 0.72mg	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	6.43% 0.96mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.9% 39mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	43% 3.42mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	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	53% 370mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	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, Shredded Wheat n' Bran, spoon-size vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 2.6 times more Vitamin B2, 9.8 times more Vitamin B6, 4.4 times more Vitamin B9 and 18.7 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.3 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Copper and 3.8 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Dried Sunflower Seed Kernels have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 6.9 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.5 times more Fat, 6 times more Saturated Fat and 11.5 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.