Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Sunflower Seeds

Weight per 300 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	44% 57g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	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	0.25% 0.18g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	% 1.3g	g per day for Men 19-50 years
Fiber	46.3% 17.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	24.7% 14g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	49% 0.59mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.47% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	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	11.5% 46μg	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	2.3% 2.1mg	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	5.2% 0.78mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.24% 82.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	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	43.7% 3.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	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	46.3% 324mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B9 and 23.2 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Sunflower Seeds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2.1 times more Calcium, 1.3 times more Iron, 3.1 times more Manganese, 2.8 times more Selenium, 38.6 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 121 times more Omega 3, 5.6 times more Carbohydrate, 4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 2.8 times more Saturated Fat and 8.1 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.