Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS: 84.7g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS having high energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.36% 0.57g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	23.4% 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	24.3% 9.24g	38g per day for Men 19-50 years
Protein	19% 10.7g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	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	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	48% 7.7mg	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	59.3% 0.77mg	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	154% 616μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	4.86% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	4% 40mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	34.3% 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	312% 25mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	20% 84.7mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.15% 277mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1% 15.3mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	52.5% 5.78mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.13% 4.66g	3700g per day for Men 19-50 years

Sunflower Seeds VS Cereals Ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS?

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 300 calories of Sunflower Seeds have 1.3 times more Vitamin B1 and 24.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 5.3 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Sunflower Seeds have insufficient amounts of Vitamin B12
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 300 calories of Sunflower Seeds have 3 times more Copper, 2 times more Magnesium and 1.5 times more Phosphorus than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 9.3 times more Iron, 1.6 times more Selenium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain similar levels of Potassium per 300 calories.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seeds have 16.1 times more Fat, 11.8 times more Saturated Fat, 20.7 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 6.7 times more Carbohydrate, 12.6 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide inadequate amounts of Omega 6
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide inadequate amounts of Omega 3 in 300 calories.