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

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 89g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.8 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Oil 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	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	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	54% 70.3g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	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	0% 0g	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	% 0g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 1.2g	g per day for Men 19-50 years
Fiber	29% 11g	14% 5.37g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Oil 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.16% 0.08mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	9.57% 38.3μg	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	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	29.3% 2.34mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	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	47.7% 334mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	9.98% 339mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	4.53% 2.5μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.8mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.15% 5.43g	0.021% 0.78g	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 Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.5 times more Vitamin B1 and 2.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 12.8 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 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 Oil Roasted 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, original big biscuit vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.8 times more Magnesium, 2.1 times more Manganese and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Copper, 1.7 times more Phosphorus and 15.9 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.7 times more Omega 3, 6.1 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Fat, 9.8 times more Saturated Fat and 17 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.