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

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon: 79.2g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.6 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.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.86g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	18.2% 13g	NA	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	NA	g per day for Men 19-50 years
Fiber	18% 6.9g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	16% 8.9g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.6% 166mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	8.36% 284mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.65mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	0.013% 0.48g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Oatmeal Squares, Cinnamon VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Toasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 3.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 14 times more Vitamin C than Toasted Sunflower Seeds.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 6 times more Calcium, 7.1 times more Iron, 1.4 times more Magnesium, 187.3 times more Sodium and 2.2 times more Zinc than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper and 1.9 times more Phosphorus than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds contain similar levels of Potassium per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 6.2 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Fat, 4.1 times more Saturated Fat and 15.5 times more Omega 6 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.