Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 83.6g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, dry. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, dry having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.59% 0.43g	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% 0g	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	NA	% 0.34g	g per day for Men 19-50 years
Fiber	15% 5.72g	9.68% 3.68g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	31.7% 5.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	5.9% 0.077mg	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	30.5% 122μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	3.6% 36mg	67% 669mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	19.6% 0.18mg	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	24.5% 1.96mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	8.95% 37.6mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	49% 1.13mg	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	85% 595mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.39% 5.85mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.26% 9.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Vitamin B5, 5.4 times more Vitamin B6 and 51.9 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 11.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.3 times more Copper, 1.8 times more Magnesium, 4.3 times more Phosphorus, 3.5 times more Potassium and 2.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 18.6 times more Calcium and 12.7 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 20.9 times more Fat, 10.9 times more Saturated Fat, 25.2 times more Omega 6 and 1.6 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 4.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.