Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps: 80.6g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.25% 4.12g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	9.27% 1.58g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	18% 13g	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	21.6% 8.23g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	55.2% 0.72mg	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	149% 594μg	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	10.3% 9.27mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	3.6% 36mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	28.4% 0.26mg	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	301% 24mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	32.3% 135mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	135% 3.1mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	10.3% 5.65μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.087% 3.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.3 times more Vitamin B5 and 5.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain more Vitamin A, 10.6 times more Vitamin B1, 5.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 12.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Copper, 1.4 times more Phosphorus, 1.2 times more Potassium and 7.2 times more Selenium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 5.4 times more Calcium, 12.3 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 190.3 times more Sodium and 2.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Fat, 3.7 times more Saturated Fat and 10.7 times more Omega 6 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 1.9 times more Omega 3, 4.9 times more Carbohydrate, 9.4 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.