Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt: 405g

Oil Roasted Sunflower Seeds have 8 times more energy per 100g than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt. It has very high energy density when compared to other foods. Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	4.55% 0.77g	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	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	0.56% 0.41g	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	% 0.41g	g per day for Men 19-50 years
Fiber	14% 5.37g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	18% 10g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), 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	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	42.4% 6.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	8.73% 0.11mg	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	27.4% 109μg	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	0.27% 0.041mg	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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	0% 0mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	5.8% 24.3mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	8.64% 0.2mg	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	8.1% 56.8mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	3.2% 109mg	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	61.4% 920mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	8.9% 329g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cereals, QUAKER, Corn Grits, Instant, Plain, Prepared (microwaved Or Boiling Water Added), Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 300 calories of Oil Roasted Sunflower Seeds have 16.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 454.1 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 3.6 times more Vitamin B1, 3.9 times more Vitamin B2 and 3.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), 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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 300 calories of Oil Roasted Sunflower Seeds have more Copper, 2.6 times more Magnesium, 5.3 times more Manganese, 10.2 times more Phosphorus, 2.2 times more Potassium and 7.2 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 5.9 times more Calcium, 12.5 times more Iron, 605.3 times more Sodium and 421.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 13.1 times more Fat, 11.6 times more Saturated Fat, 22.4 times more Omega 6, 1.2 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 5.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3 in 300 calories.