Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH: 75.8g

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

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	4.23% 0.72g	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	50.4% 65.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	43.5% 31.6g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	5.67% 3.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0% 0μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	79% 12.6mg	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	97% 1.26mg	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	126% 505μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	158% 3.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	17% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.8% 101IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	2.53% 0.38mg	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 ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	10% 0.091mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	2% 8.33mg	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	8.1% 57mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	2.43% 82.6mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	11% 6.06μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• Dry Roasted Sunflower Seed Kernels no Salt have 35.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain more Vitamin A, 17.3 times more Vitamin B1, 8.4 times more Vitamin B2, 3.5 times more Vitamin B3, 3 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12, 21 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 10.4 times more Copper, 8 times more Magnesium, 10.5 times more Phosphorus, 5.3 times more Potassium and 6.7 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 11.6 times more Iron, 310.1 times more Sodium and 3.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.1 times more Fat, 2.9 times more Saturated Fat, 23.5 times more Omega 6, 4.2 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 5.3 times more Carbohydrate and 22.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.