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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, FAMILIA: 77.3g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, FAMILIA. It has very high energy density when compared to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	5.02% 4.87g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	7.04% 1.2g	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	44% 57g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	24.7% 18g	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	17.3% 6.57g	38g per day for Men 19-50 years
Protein	19% 10.7g	13% 7.35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.086% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	8.7% 1.4mg	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	5.95% 0.077mg	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	3.1% 12.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.34% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.52% 0.46mg	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	5.98% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	4% 40mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	35% 0.31mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	58.4% 245mg	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	37.2% 261mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	24.3% 13.4μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.41% 6.2mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.04% 1.47g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 8.9 times more Vitamin B6, 9.4 times more Vitamin B9 and 20.1 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 2.9 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 2 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 3.3 times more Calcium and 1.5 times more Magnesium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, FAMILIA have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 5.4 times more Fat, 4.2 times more Saturated Fat, 9.9 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 2.3 times more Omega 3, 5.6 times more Carbohydrate, 13.3 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, FAMILIA have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.