Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES: 75.6g

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

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.82% 0.14g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	45% 32.6g	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	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	2.2% 0.83g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	81.4% 13mg	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	100% 1.3mg	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	65% 261μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	163% 3.9μg	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	17.4% 104IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	4% 40mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	13.6% 0.12mg	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	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	5.04% 21mg	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	7.45% 52mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	4.02% 137mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.061% 2.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• Dried Sunflower Seed Kernels have 398.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 380.5 times more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• Dried Sunflower Seed Kernels have 3.1 times more Calcium, 7.6 times more Copper, 7.9 times more Magnesium, 6.5 times more Phosphorus, 2.4 times more Potassium and 4.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 1.7 times more Iron, 87.3 times more Sodium and 1.8 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 10.2 times more Fat, 84.7 times more Omega 6, 5.3 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 6.5 times more Carbohydrate and 24.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.