Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, CAP VS Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, CAP: 72g
• Sunflower Seeds: 51.4g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, CAP or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.64g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	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	43.5% 56.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	33% 24g	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	5.1% 1.94g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.12% 5.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.64% 5.76μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.6mg	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	113% 1.47mg	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	279% 1118μg	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	2.93% 0.44mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.65% 6.47mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	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	165% 13.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	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	20% 140mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, CAP vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, CAP have 1.4 times more Vitamin B1, 6.8 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 9.6 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 41.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, CAP have 4.9 times more Iron, 115.5 times more Sodium and 4.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.2 times more Calcium, 11.6 times more Copper, 3.4 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 5 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER, CAP have 1.2 times more Saturated Fat, 5.5 times more Carbohydrate and 17.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Fat, 7.7 times more Omega 6, 2.3 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.