Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Roasted Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 89g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	1.94% 1.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.49g	NA	g per day for Men 19-50 years
Fiber	29% 11g	15% 5.72g	38g per day for Men 19-50 years
Protein	18% 10g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.16% 0.08mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	32% 0.41mg	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	9.57% 38.3μg	30.5% 122μg	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	0% 0mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	105% 0.94mg	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	29.3% 2.34mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	47.3% 1.1mg	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	47.7% 334mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	9.98% 339mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	4.53% 2.5μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.8mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.15% 5.43g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 4.6 times more Vitamin B1 and 1.5 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 13.2 times more Vitamin B5, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Dry Roasted Sunflower Seed Kernels no Salt 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, original big biscuit vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.4 times more Calcium, 1.7 times more Magnesium and 2.1 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 1.8 times more Phosphorus, 1.3 times more Potassium and 16.4 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.9 times more Omega 3, 5.7 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.3 times more Fat, 7.4 times more Saturated Fat and 16.6 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.