Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON Crispy Hexagons VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g
• 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, RALSTON Crispy Hexagons, which is very high in comparison to other foods. Cereals ready-to-eat, RALSTON Crispy Hexagons having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	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	53% 68.7g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0.055% 0.04g	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	% 0g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 11g	% 1.2g	g per day for Men 19-50 years
Fiber	3.12% 1.2g	14% 5.37g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	110% 994μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	191% 765μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	239% 5.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.2% 16.4mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.5% 273IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.63% 6.33mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	276% 22mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	7.12% 50mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	3.17% 1.74μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	53.5% 5.9mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.087% 3.22g	0.021% 0.78g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON Crispy Hexagons VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Oil Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin A, 8.8 times more Vitamin B1, 11.4 times more Vitamin B2, 9.1 times more Vitamin B3, 4.8 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin B12, 29.4 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 19.3 times more Vitamin B5 and 465.2 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5 and Vitamin E
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Oil Roasted Sunflower Seeds:

• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 10.2 times more Iron, 269.2 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 8.8 times more Copper, 5.1 times more Magnesium, 2 times more Manganese, 11.6 times more Phosphorus, 1.4 times more Potassium and 22.8 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons 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, RALSTON Crispy Hexagons have 5.9 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 34.6 times more Fat, 17.2 times more Saturated Fat, 65 times more Omega 6, 4.5 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.