Comparing Nutrients in 300 calories Cereals ready-to-eat, Post, Waffle Crisp VS Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, Post, Waffle Crisp: 77g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, Post, Waffle Crisp, which is very high in comparison to other foods. Cereals ready-to-eat, Post, Waffle Crisp having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, Post, Waffle Crisp or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	4.47% 0.072g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.26% 1.23g	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	49% 64g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	37% 26.7g	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	8.9% 3.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.07% 5.08g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	63.2% 569μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 13mg	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	101% 1.3mg	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	64% 256μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	160% 3.85μg	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	17% 102IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.05% 0.31mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	86.5% 6.92mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	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	26% 182mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	52.4% 5.77mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.052% 1.92g	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, Waffle Crisp vs Sunflower Seeds:

• Cereals ready-to-eat, Post, Waffle Crisp have 369.4 times more Vitamin A, 1.3 times more Vitamin B1, 5.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 58.7 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp vs Sunflower Seeds:

• Cereals ready-to-eat, Post, Waffle Crisp have 2.6 times more Iron, 99.2 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 6 times more Copper, 3 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium and 1.8 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, Post, Waffle Crisp have 2.3 times more Omega 3, 6.2 times more Carbohydrate and 19.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Fat, 3.3 times more Saturated Fat, 9.6 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.