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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals, MALT-O-MEAL, original, plain, dry: 82.2g

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

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals, MALT-O-MEAL, original, plain, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Sunflower Seeds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.1% 0.19g	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	49% 63.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0% 0g	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	4.54% 1.73g	38g per day for Men 19-50 years
Protein	19% 10.7g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, MALT-O-MEAL, original, plain, 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	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71.4% 0.93mg	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	234% 937μg	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	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	4% 40mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	9.6% 0.086mg	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	317% 25.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	3.13% 13mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	37.2% 20.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	4.26% 0.47mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.23% 8.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 199.8 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 10.7 times more Copper, 12.7 times more Magnesium, 2.6 times more Phosphorus, 4 times more Potassium, 1.3 times more Selenium and 5.5 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 5.9 times more Calcium and 9.4 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 45.9 times more Fat, 34.8 times more Saturated Fat, 63.5 times more Omega 6 and 2.6 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.