Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals, QUAKER, hominy grits, white, quick, dry

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals, QUAKER, hominy grits, white, quick, dry: 86.2g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Cereals, QUAKER, hominy grits, white, quick, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, hominy grits, white, quick, dry having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals, QUAKER, hominy grits, white, quick, dry?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.36% 0.26g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	11% 4.14g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	13.5% 7.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, hominy grits, white, quick, 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	44% 0.53mg	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	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	9.95% 0.13mg	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	44% 177μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.17% 1.72mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	NA	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	3.47% 118mg	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	0.057% 0.86mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.23% 8.62g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals, QUAKER, Hominy Grits, White, Quick, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals, QUAKER, hominy grits, white, quick, dry?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 300 calories of Roasted Sunflower Seeds have 3.2 times more Vitamin B6 and 130.1 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 300 kcal of Cereals, QUAKER, hominy grits, white, quick, dry contain 9.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 300 calories of Roasted Sunflower Seeds have 2.9 times more Magnesium, 9.5 times more Phosphorus, 3.7 times more Potassium and 7.7 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 300 kcal of Cereals, QUAKER, hominy grits, white, quick, dry contain 1.9 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 24.8 times more Fat, 19.5 times more Saturated Fat, 1.4 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 300 kcal of Cereals, QUAKER, hominy grits, white, quick, dry contain 5.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, hominy grits, white, quick, dry offer comparable quantities of Energy per 300 calories.