Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch: 77g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	6.98% 6.77g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	13.7% 2.32g	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	42% 54.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	18.6% 13.5g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.3% 291μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	41% 6.54mg	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	47.3% 0.62mg	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	65% 261μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	80% 1.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.085% 0.077mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.7% 52.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.3% 2.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	30.8% 0.28mg	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	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	18% 75.4mg	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	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	44.8% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.12% 4.3g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals Ready-to-eat, POST GREAT GRAINS Banana Nut Crunch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 300 calories of Roasted Sunflower Seeds have 10.7 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Vitamin A, 8.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 300 calories of Roasted Sunflower Seeds have 3.4 times more Copper, 2.8 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 1.4 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 11 times more Iron and 118.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain similar levels of Magnesium per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 3.8 times more Fat, 3.2 times more Saturated Fat, 7.3 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 9.1 times more Omega 3, 4.4 times more Carbohydrate, 9.6 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3