Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 90g

Sunflower Seeds have 1.8 times more energy per 100g than Cereals ready-to-eat, BARBARA'S PUFFINS, original. It has very high energy density when compared to other foods. Cereals ready-to-eat, BARBARA'S PUFFINS, original having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, BARBARA'S PUFFINS, original?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	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	0% 0g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5.43% 0.92g	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	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	23% 16.7g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	12% 6.68g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	10.7% 1.7mg	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	17% 0.22mg	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	4.28% 17μg	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	55.7% 50mg	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	5.35% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.53% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	4% 40mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	30% 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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	23% 96mg	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	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.087% 3.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Dried Sunflower Seed Kernels have 7.6 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 22.5 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 69.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 3 times more Phosphorus, 1.8 times more Selenium and 2.2 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.6 times more Calcium and 137.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, BARBARA'S PUFFINS, original 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, more Saturated Fat, 12.8 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 7.4 times more Carbohydrate, 12.4 times more Sugars and 3.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.