Comparing Nutrients in 300 calories Frosted Corn Flakes, MALT-O-MEAL VS Sunflower Seeds

Weight per 300 calories

• Frosted Corn Flakes, MALT-O-MEAL: 77g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes, which is very high in comparison to other foods. Frosted Corn Flakes, MALT-O-MEAL having high energy density.

Which food has more nutrients per 300 calories - Frosted Corn Flakes, MALT-O-MEAL or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	53.5% 69.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	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	2.44% 0.93g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	39% 350μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.8% 0.93mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	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	62.3% 249μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	156% 3.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.6% 15mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.6% 99IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.46% 0.069mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	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	112% 8.95mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.25mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.07% 35.5mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	1.86% 63.2mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.24μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	23% 348mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.063% 2.3g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frosted Corn Flakes, MALT-O-MEAL vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 227.2 times more Vitamin A, 1.2 times more Vitamin B1, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, 20.8 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 260.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Frosted Corn Flakes, MALT-O-MEAL vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.3 times more Iron and 75.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.3 times more Calcium, 10 times more Copper, 18 times more Magnesium, 9.6 times more Phosphorus, 5.2 times more Potassium, 6.4 times more Selenium and 13.9 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 6.8 times more Carbohydrate and 22.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39.4 times more Fat, 27.7 times more Saturated Fat, 36.5 times more Omega 6, 4.8 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.