Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 90g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, BARBARA'S PUFFINS, original. It has very high energy density when compared to other foods. Cereals ready-to-eat, BARBARA'S PUFFINS, original having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, BARBARA'S PUFFINS, original?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	5.43% 0.92g	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	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	23% 16.7g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	12% 6.68g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	10.7% 1.7mg	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	17% 0.22mg	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	4.28% 17μg	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	55.7% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	5.35% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.53% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	30% 0.27mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	23% 96mg	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	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.087% 3.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 7.1 times more Vitamin B9 and 16.8 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.8 times more Vitamin B1 and 69.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Copper, 1.6 times more Iron, 5.2 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.7 times more Calcium, 1.4 times more Magnesium and 410.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.7 times more Fat, more Saturated Fat, 18.3 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 6.1 times more Carbohydrate, 11.9 times more Sugars and 2.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.