Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, POST, ALPHA-BITS: 77g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	7.8% 1.33g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	22.3% 16g	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	14.4% 5.48g	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, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	63.5% 571μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	83.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	101% 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	129% 514μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	17% 15.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	34.3% 206IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.9% 1.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	4% 40mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	25.7% 0.23mg	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	289% 23mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	18% 76.3mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	6.06% 206mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	29.3% 16μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	30.4% 457mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.025% 0.93g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 75.6 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 370.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 21.4 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 4 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 8.6 times more Iron, 98.8 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 7.5 times more Fat, 2.7 times more Saturated Fat, 8.9 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.9 times more Omega 3, 6 times more Carbohydrate and 12 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Fiber per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.