Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Roasted Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 79.8g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.48g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	23.7% 17g	1.94% 1.4g	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	19% 7.26g	15% 5.72g	38g per day for Men 19-50 years
Protein	11% 6.1g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	32% 0.41mg	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	285% 1139μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	158% 3.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.2% 57mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.7% 4.45mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	NA	105% 0.94mg	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	320% 25.6mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	NA	47.3% 1.1mg	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	36.7% 257mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	29.5% 442mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.017% 0.62g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER WHOLE HEARTS Oat Cereal VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 34.7 times more Vitamin B1, 8.5 times more Vitamin B2, 3.5 times more Vitamin B3, 3.1 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin B12 and 78.8 times more Vitamin C than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin E than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin C

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 13.1 times more Iron, 285.8 times more Sodium and 3.5 times more Zinc than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Phosphorus than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Roasted Sunflower Seeds contain similar levels of Magnesium and Potassium per 300 calories.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 5.2 times more Carbohydrate, 12.2 times more Sugars and 1.3 times more Fiber than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 5.7 times more Fat, 4 times more Saturated Fat and 1.6 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.