Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 577g

Oil Roasted Sunflower Seeds have 11.4 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	5.63% 0.96g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	2.7% 1.96g	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	% 0.4g	g per day for Men 19-50 years
Fiber	14% 5.37g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	18% 10g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, 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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	25.8% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	14.6% 0.19mg	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	46% 185μg	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	2.3% 0.35mg	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, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	75.6% 756mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	33.3% 0.3mg	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	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	56.7% 1.3mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.4% 150mg	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	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	13.6% 503g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• Oil Roasted Sunflower Seed Kernels have 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 53.2 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• Oil Roasted Sunflower Seed Kernels have 3 times more Copper, 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 17.1 times more Calcium, 13.2 times more Iron, 170.8 times more Sodium and 644 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 12.2 times more Fat, 6.3 times more Saturated Fat, 18.1 times more Omega 6 and 1.3 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 1.4 times more Omega 3 and 5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have similar amounts of Energy and Protein per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.