Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin 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	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5.93% 1g	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	48.5% 63g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	41% 29.7g	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	8.85% 6.4g	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	% 6.33g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 16.7g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	19% 10.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	45.7% 412μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71% 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	44.4% 178μg	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	0.65% 0.58mg	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	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	4% 40mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	29.4% 0.27mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	16.3% 68.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	74% 1.7mg	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	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	24.4% 367mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.19% 7.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Dried Sunflower Seed Kernels have 54.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 267.1 times more Vitamin A, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Raisin 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Dried Sunflower Seed Kernels have 3.5 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus, 11.3 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 4.9 times more Calcium, 2.8 times more Iron, 1.7 times more Manganese and 79.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 7.9 times more Fat, 4.5 times more Saturated Fat, 11.7 times more Omega 6 and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 6.1 times more Carbohydrate and 22.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy and Fiber per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.