Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 87.7g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	4.37% 0.74g	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	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	40% 29g	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	23.5% 8.95g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	46.4% 7.43mg	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	57.4% 0.75mg	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	74.3% 297μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	92% 2.2μg	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	15% 89.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	1.05% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.22% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	49.5% 0.45mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	28.4% 119mg	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	42.5% 297mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	14% 479mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.18% 6.58g	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, Raisin Bran Cereal:

• Dry Roasted Sunflower Seed Kernels no Salt have 85.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain more Vitamin A, 10.1 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 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, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 2.1 times more Copper, 2 times more Phosphorus and 1.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 6.8 times more Iron, 1.8 times more Magnesium, 264.3 times more Sodium and 2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 15.6 times more Fat, 7.2 times more Saturated Fat, 22.8 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.5 times more Omega 3, 5.7 times more Carbohydrate, 20.6 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.