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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 78g

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

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.95% 0.63g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	7.48% 1.27g	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	46% 60g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	27.5% 20g	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% 8.67g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.5% 365μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	50.8% 8.13mg	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	60% 0.78mg	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	40.6% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	21.7% 19.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11% 65IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	26% 0.23mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	16.6% 69.5mg	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	28.5% 199mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	7.08% 241mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.13% 4.84g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 11.4 times more Vitamin B1, 5.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12, 27.1 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, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Selenium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.5 times more Iron and 108.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Calcium, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.6 times more Fat, 4.3 times more Saturated Fat, 13.3 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.6 times more Omega 3, 4.8 times more Carbohydrate, 14.2 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.