Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 536g

Oil Roasted Sunflower Seeds have 10.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	6.33% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	46% 59.8g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	0.52% 0.38g	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	0% 0g	0% 0g	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	% 0.38g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.38g	g per day for Men 19-50 years
Fiber	14% 5.37g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	18% 10g	15.8% 8.84g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	13.6% 0.18mg	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	29.6% 119μg	35% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	25% 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	27% 2.17mg	315% 25mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	53% 1.2mg	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	82.5% 577mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	3.62% 123mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	12.5% 463g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 300 calories of Oil Roasted Sunflower Seeds have 1.2 times more Vitamin B2, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 114.6 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.8 times more Vitamin B1 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 300 calories of Oil Roasted Sunflower Seeds have 4.1 times more Copper, 1.5 times more Magnesium, 4 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 15.2 times more Calcium, 11.6 times more Iron and 593.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain similar levels of Manganese per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 11.6 times more Fat, 6.3 times more Saturated Fat, 16.1 times more Omega 6 and 2.5 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 5.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 in 300 calories.