Comparing Nutrients in 300 calories Sunflower Seeds VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Frosted Corn Flakes, MALT-O-MEAL: 77g

Sunflower Seeds have 1.5 times more energy per 100g than Frosted Corn Flakes, MALT-O-MEAL. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.9% 0.32g	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	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	41.8% 30.3g	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	2.44% 0.93g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.85% 3.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	77.8% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	77.7% 12.4mg	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	96% 1.24mg	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	62.3% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	156% 3.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	16.6% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.6% 99IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.13% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	4% 40mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	10.3% 0.093mg	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	112% 8.95mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	2.2% 9.25mg	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	5.07% 35.5mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	1.86% 63.2mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	7.7% 4.24μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	23% 348mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.063% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dried Sunflower Seed Kernels have 260.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 227.2 times more Vitamin A, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, 20.8 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dried Sunflower Seed Kernels have 17.3 times more Calcium, 10 times more Copper, 18 times more Magnesium, 9.6 times more Phosphorus, 5.2 times more Potassium, 6.4 times more Selenium and 13.9 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.3 times more Iron and 75.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 39.4 times more Fat, 27.7 times more Saturated Fat, 36.5 times more Omega 6, 4.8 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 6.8 times more Carbohydrate and 22.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.