Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 81.3g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, oats, instant, fortified, with cinnamon and spice, dry. It has very high energy density when compared to other foods. Cereals, oats, instant, fortified, with cinnamon and spice, dry having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	4.06% 3.93g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	7.82% 1.33g	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	28.4% 20.6g	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	0.26% 0.19g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 20g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	17% 6.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	39.7% 358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	55% 0.72mg	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	39% 155μg	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	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	4% 40mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	27.3% 0.25mg	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	86% 6.88mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	18% 74.8mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	91% 2.1mg	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	48.4% 339mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	9.46% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.15% 5.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1 and 44.4 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 232.1 times more Vitamin A, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, with cinnamon and spice, 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, oats, instant, fortified, with cinnamon and spice, dry:

• Dried Sunflower Seed Kernels have 3.8 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium, 5.2 times more Selenium and 1.4 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 4.7 times more Calcium, 2.6 times more Iron, 2.1 times more Manganese and 76.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 6.7 times more Fat, 3.7 times more Saturated Fat, 8.9 times more Omega 6 and 1.4 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 6 times more Carbohydrate, 15.3 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.