Comparing Nutrients in 300 calories HEALTH VALLEY, FIBER 7 Flakes VS Sunflower Seeds

Weight per 300 calories

• HEALTH VALLEY, FIBER 7 Flakes: 85g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes, which is very high in comparison to other foods. HEALTH VALLEY, FIBER 7 Flakes having high energy density.

Which food has more nutrients per 300 calories - HEALTH VALLEY, FIBER 7 Flakes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	51% 66.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	31.5% 12g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 90μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	30% 120μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	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	5.6% 0.84mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	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	27% 2.16mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	39.7% 278mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of HEALTH VALLEY, FIBER 7 Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 58.5 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1 and 21.5 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for HEALTH VALLEY, FIBER 7 Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Calcium, 2.7 times more Manganese, 1.2 times more Potassium and 36.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.4 times more Magnesium and 1.7 times more Selenium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 6.5 times more Carbohydrate, 12.6 times more Sugars and 2.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.1 times more Fat, 10.3 times more Saturated Fat and 24.3 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.