Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, ALPEN

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, ALPEN: 85.2g

Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, ALPEN. It has very high energy density when compared to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, ALPEN?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.4% 0.75g	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	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	23.5% 17g	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	20.4% 7.76g	38g per day for Men 19-50 years
Protein	19% 10.7g	17% 9.55g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	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	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	11.3% 1.8mg	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	18.4% 0.24mg	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	6.4% 25.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.26% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	8.24% 7.4mg	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	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.78% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	4% 40mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	28.4% 0.26mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	19% 80mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	27% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	23.2% 2.56mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals ready-to-eat, ALPEN:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 2.4 times more Vitamin B3, 2.9 times more Vitamin B6, 4.6 times more Vitamin B9 and 41.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 1.9 times more Vitamin B2, more Vitamin B12 and 10.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, ALPEN:

• Dried Sunflower Seed Kernels have 3.6 times more Copper, 2.1 times more Magnesium and 1.8 times more Selenium than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 3.1 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, ALPEN have similar amounts of Iron, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 9.4 times more Fat, 5.4 times more Saturated Fat and 15.8 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 6.3 times more Carbohydrate, 12.7 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, ALPEN have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.