Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry: 87.7g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.63% 0.2g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.86% 0.62g	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	10.6% 4.04g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	15.4% 8.62g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	49% 7.87mg	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	10% 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	41% 164μg	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	0.64% 0.096mg	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, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	3.6% 36mg	38.7% 387mg	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	461% 37mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	6.7% 28mg	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	9.9% 69.3mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	4.44% 151mg	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	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.83% 0.42mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.17% 6.2g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham Flavor, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 300 calories of Roasted Sunflower Seeds have 3.1 times more Vitamin B6 and 139.4 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 300 kcal of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 13.6 times more Vitamin B1, 5.1 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 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, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 300 calories of Roasted Sunflower Seeds have 2.4 times more Magnesium, 8.6 times more Phosphorus, 2.9 times more Potassium and 6.5 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 300 kcal of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 10.7 times more Calcium, 18.8 times more Iron and 1023.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 18.5 times more Fat, 13.3 times more Saturated Fat and 1.4 times more Fiber than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 300 kcal of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 5.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry offer comparable quantities of Energy and Protein per 300 calories.