Comparing Nutrients in 300 calories Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran VS Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran: 150g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.9 times more energy per unit of mass than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran, which is very high in comparison to other foods. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran having above average energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.16g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	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	68.7% 89.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	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	163% 62g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	47% 26.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	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	72.4% 290μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.4% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.9% 99mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	260% 21mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	1133% 26mg	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	282% 1971mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs Sunflower Seeds:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 7.2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs Sunflower Seeds:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 2.5 times more Calcium, 1.8 times more Copper, 7.7 times more Iron, 5.4 times more Magnesium, 26 times more Manganese, 5.8 times more Phosphorus, 5.8 times more Potassium and 6.6 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 8.7 times more Carbohydrate, 14 times more Fiber and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Fat and 2 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.