Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Sunflower Seeds

Weight per 300 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon
79.2g
Sunflower Seeds
51.4g

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

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon
11%
11%
78%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
4%3.86g
Fat
27.3%26.4g
3.86 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
2.18%0.7g
Saturated Fat
7.15%2.3g
0.7 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
3.46%0.055g
Omega 3
1.93%0.031g
0.055 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3
6.9%1.17g
Omega 6
69.7%12g
1.17 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol
47.5%62g
Carbohydrate
7.9%10.3g
62 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
18.2%13g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose
NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose
18%6.9g
Fiber
11.6%4.4g
6.9 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
16%8.9g
Protein
19%10.7g
8.9 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

31%280μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
280 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
49.5%0.59mg
Vitamin B1
63.4%0.76mg
Thiamine
0.59 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
51%0.66mg
Vitamin B2
14%0.18mg
Riboflavin
0.66 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
47%7.53mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
7.53 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
11.6%0.58mg
Pantothenic acid
NA mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
53.6%0.7mg
Vitamin B6
53%0.69mg
Pyridoxine
0.7 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7
144%575μg
Vitamin B9
29%117μg
Folates and Folic Acid
575 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
10.6%9.5mg
Vitamin C
0.8%0.72mg
Ascorbic acid
9.5 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
17%2.56mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
2.56 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
1.06%1.27μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.27 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

16.6%166mg
Calcium
4%40mg
166 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
40.4%0.36mg
Copper
103%0.92mg
0.36 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride
292%23.4mg
Iron
33.7%2.7mg
23.4 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
21.5%90mg
Magnesium
39.8%167mg
90 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
43.6%1mg
NA mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum
41.7%292mg
Phosphorus
48.4%339mg
292 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
8.36%284mg
Potassium
9.75%331mg
284 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
9.07%5μg
Selenium
49.5%27.2μg
5 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
18%272mg
Sodium
0.31%4.62mg
272 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
51.4%5.65mg
Zinc
23.3%2.57mg
5.65 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.059%2.18g
Water
0.066%2.43g
2.18 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Sunflower Seeds:
Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: