Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS: 78.5g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	46.7% 34g	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	5.6% 2.12g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	5.2% 0.83mg	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	2.4% 0.031mg	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	2.95% 11.8μg	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	0.17% 0.16mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.26% 12.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	NA	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	20.2% 1.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	11.4% 48mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	5.22% 177mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	23.7% 355mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	7.92% 0.87mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.053% 1.96g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals Ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• 300 calories of Roasted Sunflower Seeds have 3.2 times more Vitamin B2, 4.4 times more Vitamin B3, 13.2 times more Vitamin B6, 10.4 times more Vitamin B9 and 6.6 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 300 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 2.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• 300 calories of Roasted Sunflower Seeds have 1.2 times more Iron, 1.4 times more Magnesium, 4.6 times more Phosphorus, 2.5 times more Potassium and 3.1 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 300 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 229.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Potassium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 20.3 times more Fat, 11.1 times more Saturated Fat, 2.7 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 300 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 5.7 times more Carbohydrate and 24.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS provide inadequate amounts of Fiber and Protein