Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 74.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.37% 0.063g	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	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	35.3% 25.6g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	69% 622μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	86.4% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	86.4% 14mg	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	106% 1.4mg	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	69% 276μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	173% 4.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	18.4% 16.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 221IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	4% 40mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	11.6% 0.1mg	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	62.2% 4.98mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	2.84% 12mg	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	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	1.6% 53.7mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	26.4% 396mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	37.7% 4.15mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.061% 2.24g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 186.2 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 403.4 times more Vitamin A, 1.4 times more Vitamin B1, 6.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 2.8 times more Calcium, 8.9 times more Copper, 14 times more Magnesium, 6.4 times more Phosphorus, 6.2 times more Potassium and 3.6 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.8 times more Iron, 85.7 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 8.8 times more Fat, 188.9 times more Omega 6, 7.4 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 6.3 times more Carbohydrate and 19 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.