Comparing Nutrients in 300 calories Sunflower Seeds VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g

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

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.57% 0.27g	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% 68.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	15% 11g	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	0.055% 0.04g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 11g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	3.12% 1.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	110% 994μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	147% 1.9mg	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	191% 765μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	239% 5.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.5% 273IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	4% 40mg	0.63% 6.33mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	11.5% 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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	22.5% 0.52mg	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	7.12% 50mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3.17% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.087% 3.22g	3700g per day for Men 19-50 years

Sunflower Seeds VS Cereals Ready-to-eat, RALSTON Crispy Hexagons Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 300 calories of Sunflower Seeds have 3.2 times more Vitamin B5 and 456.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 300 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 645.1 times more Vitamin A, 1.9 times more Vitamin B1, 8.9 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12, 22.8 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• 300 calories of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 300 calories of Sunflower Seeds have 8.9 times more Copper, 13.2 times more Magnesium, 1.9 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Potassium and 15.6 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 300 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 8.2 times more Iron, 88.5 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seeds have 35.2 times more Fat, 11 times more Saturated Fat, 44.4 times more Omega 6, 3.7 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 300 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 6.7 times more Carbohydrate and 8.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, RALSTON Crispy Hexagons offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 6 and Fiber
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 in 300 calories.