Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, RALSTON Crispy Hexagons. It has very high energy density when compared to other foods. Cereals ready-to-eat, RALSTON Crispy Hexagons having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.57% 0.27g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	15% 11g	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	0.055% 0.04g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	15% 5.72g	3.12% 1.2g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	110% 994μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	147% 1.9mg	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	191% 765μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	239% 5.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.5% 273IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.63% 6.33mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	11.5% 0.1mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	22.5% 0.52mg	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	7.12% 50mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	3.17% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.087% 3.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Dry Roasted Sunflower Seed Kernels no Salt have 19.9 times more Vitamin B5 and 339.9 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 26.2 times more Vitamin B1, 12.8 times more Vitamin B2, 5.3 times more Vitamin B3, 4.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, 22.7 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, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.7 times more Calcium, 9.1 times more Copper, 5.3 times more Magnesium, 2.1 times more Manganese, 11.9 times more Phosphorus, 2.5 times more Potassium and 23.5 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 11.3 times more Iron, 264.6 times more Sodium and 2.2 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 34.1 times more Fat, 12.9 times more Saturated Fat, 63.3 times more Omega 6, 4.8 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 5.5 times more Carbohydrate and 7.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.