Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 88.5g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	6.07% 1.03g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.92% 0.66g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	28.8% 4.6mg	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	5.45% 0.071mg	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	6.64% 26.5μg	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	0% 0mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.47% 1.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	0% 0mg	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	43% 3.42mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	36.7% 154mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.075% 2.78g	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, Shredded Wheat n' Bran, spoon-size:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B2, 5.9 times more Vitamin B6, 4.6 times more Vitamin B9 and 13.9 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 3.2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• Dry Roasted Sunflower Seed Kernels no Salt have more Copper, 1.6 times more Phosphorus, 1.3 times more Potassium and 5.6 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.7 times more Iron and 2.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 14.1 times more Fat, 7.1 times more Saturated Fat and 16.4 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 5.8 times more Carbohydrate and 2.3 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, Shredded Wheat n' Bran, spoon-size have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.