Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals, MALT-O-MEAL, chocolate, dry

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals, MALT-O-MEAL, chocolate, dry: 82.6g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, dry. It has very high energy density when compared to other foods. Cereals, MALT-O-MEAL, chocolate, dry having high energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Cereals, MALT-O-MEAL, chocolate, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Sunflower Seeds	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	NA	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	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	19% 13.7g	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	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	6.1% 2.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	15.6% 8.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	71.2% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	6.88% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	130% 1.7mg	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	236% 945μg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	4% 40mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	7.25% 0.065mg	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	443% 35.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	6.5% 27.3mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	5.96% 202mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.55% 8.26mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	6.54% 0.72mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.15% 5.53g	3700g per day for Men 19-50 years

Sunflower Seeds VS Cereals, MALT-O-MEAL, Chocolate, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Cereals, MALT-O-MEAL, chocolate, dry?

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals, MALT-O-MEAL, chocolate, dry:

• 300 calories of Sunflower Seeds have 1.7 times more Vitamin B5 and 10.6 times more Vitamin E than Cereals, MALT-O-MEAL, chocolate, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 1.4 times more Vitamin B1, 5.1 times more Vitamin B2, 3.9 times more Vitamin B3, 2.5 times more Vitamin B6 and 8.1 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals, MALT-O-MEAL, chocolate, dry:

• 300 calories of Sunflower Seeds have 14.2 times more Copper, 6.1 times more Magnesium, 3.3 times more Phosphorus, 1.6 times more Potassium and 3.6 times more Zinc than Cereals, MALT-O-MEAL, chocolate, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 7.7 times more Calcium and 13.1 times more Iron than Dried Sunflower Seed Kernels.
• 300 calories of Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Cereals, MALT-O-MEAL, chocolate, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seeds have 39 times more Fat, 8.9 times more Saturated Fat, 1.9 times more Fiber and 1.2 times more Protein than Cereals, MALT-O-MEAL, chocolate, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 6.4 times more Carbohydrate and 10.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals, MALT-O-MEAL, chocolate, dry offer comparable quantities of Energy per 300 calories.