Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 91g

Sunflower Seeds have 1.8 times more energy per 100g than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	6.37% 1.1g	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	58.3% 76g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	26% 18.7g	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	36.5% 14g	38g per day for Men 19-50 years
Protein	19% 10.7g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.81% 7.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	142% 1.85mg	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	352% 1408μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.23% 0.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	4% 40mg	6.44% 64.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	11.8% 0.11mg	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	351% 28mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	14% 0.33mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	6.37% 217mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	126% 14mg	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, QUAKER, QUAKER CRUNCHY BRAN:

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 2.4 times more Vitamin B5 and 29.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 8.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B6 and 12.1 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Dried Sunflower Seed Kernels have 8.7 times more Copper, 3 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 2.7 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.6 times more Calcium, 10.4 times more Iron, 148.8 times more Sodium and 5.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 7.2 times more Fat, 1.2 times more Saturated Fat, 10.9 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 7.4 times more Carbohydrate, 13.9 times more Sugars and 3.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.