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

Weight per 300 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	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	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	NA	g per day for Men 19-50 years
Fiber	46.3% 17.6g	15% 5.72g	38g per day for Men 19-50 years
Protein	24.7% 14g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.47% 0.11mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	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	11.5% 46μg	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.24% 82.4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	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	43.7% 3.5mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	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	46.3% 324mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, UNCLE SAM CEREAL have 10.8 times more Vitamin B1 and 2 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.7 times more Vitamin B5, 2.7 times more Vitamin B9 and 17.2 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2.3 times more Calcium, 1.8 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 1.9 times more Selenium, 115.5 times more Sodium and 1.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper and 1.8 times more Phosphorus than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 104.9 times more Omega 3, 4.6 times more Carbohydrate, 3.1 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Fat, 3.3 times more Saturated Fat and 11.6 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.