Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 85.2g

Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.3% 0.73g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	26.2% 19g	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	21.5% 8.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	63% 0.82mg	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	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	102% 2.45μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	16.4% 0.15mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	19% 79.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	156% 3.58mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1 and 66.2 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, POST, Shredded Wheat, lightly frosted, spoon-size:

• Dried Sunflower Seed Kernels have 3.6 times more Calcium, 6.3 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 7.8 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 3.6 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Iron, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 16.3 times more Fat, 9 times more Saturated Fat, 16.2 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.7 times more Omega 3, 7 times more Carbohydrate, 14.1 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.