Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS 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%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.86g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	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	47.5% 62g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	18.2% 13g	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	18% 6.9g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	16% 8.9g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	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	53.6% 0.7mg	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	144% 575μg	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	10.6% 9.5mg	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	17% 2.56mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.6% 166mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	292% 23.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	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	41.7% 292mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.36% 284mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.65mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	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, Oatmeal Squares, cinnamon vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 181.8 times more Vitamin A, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.9 times more Vitamin B9 and 13.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1 and 7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 4.1 times more Calcium, 8.7 times more Iron, 58.9 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper, 1.9 times more Magnesium and 5.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.8 times more Omega 3, 6 times more Carbohydrate, 9.8 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.8 times more Fat, 3.3 times more Saturated Fat and 10.1 times more Omega 6 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.