Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals, CREAM OF WHEAT, instant, dry

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals, CREAM OF WHEAT, instant, dry: 82g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, instant, dry. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, instant, dry having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals, CREAM OF WHEAT, instant, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	47.6% 62g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.45% 0.33g	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	% 1.3g	% 0.33g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	122% 1099μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	76.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	113% 1.46mg	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	29% 117μg	73% 293μg	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	0.8% 0.72mg	0% 0mg	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	120% 18mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	4% 40mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	19.7% 0.18mg	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	33.7% 2.7mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	6.64% 28mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	NA	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	48.4% 339mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	31.2% 468mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.23% 8.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals, CREAM OF WHEAT, instant, dry:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B5 and 200.4 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain 713.2 times more Vitamin A, 1.4 times more Vitamin B1, 5.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals, CREAM OF WHEAT, instant, dry:

• Dried Sunflower Seed Kernels have 5.2 times more Copper, 6 times more Magnesium, 4 times more Phosphorus, 3.5 times more Potassium, 1.7 times more Selenium and 3.2 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain 7.3 times more Calcium, 8.7 times more Iron and 101.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 23 times more Fat, 12.6 times more Saturated Fat, 20.9 times more Omega 6, 1.6 times more Fiber and 1.2 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain 2.2 times more Omega 3 and 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, instant, dry have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.