Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: 80.6g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.06g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	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	46.8% 61g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	17.3% 12.6g	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	NA	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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	18.3% 6.94g	14% 5.37g	38g per day for Men 19-50 years
Protein	16.5% 9.23g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.27% 2.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.06% 0.1mg	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	7.26% 29μg	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	24% 3.62mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	NA	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	41% 3.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	49.4% 346mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	35% 527mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.021% 0.78g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran Cereal VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Oil Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 2.7 times more Vitamin B1 and 1.8 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B3, 3.8 times more Vitamin B6, 4.1 times more Vitamin B9 and 5.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Oil Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Potassium and 346.4 times more Sodium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Phosphorus than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Oil Roasted Sunflower Seeds contain similar levels of Zinc per 300 calories.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 5.2 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 6.4 times more Fat and 5 times more Saturated Fat than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.