Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 78g

Oil Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.95% 0.63g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	7.48% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	46% 60g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	27.5% 20g	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	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	23% 8.67g	38g per day for Men 19-50 years
Protein	18% 10g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.5% 365μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	50.8% 8.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	60% 0.78mg	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	40.6% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	21.7% 19.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11% 65IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	26% 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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	16.6% 69.5mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	NA	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	28.5% 199mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.08% 241mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.13% 4.84g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cereals Ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 300 calories of Oil Roasted Sunflower Seeds have 4.2 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 3.9 times more Vitamin B1, 5 times more Vitamin B2, 3.9 times more Vitamin B3, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 35 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 300 calories of Oil Roasted Sunflower Seeds have 3.9 times more Copper, 2.9 times more Phosphorus and 1.4 times more Selenium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.4 times more Iron and 110 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Magnesium, Potassium and Zinc per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 5.6 times more Fat, 5.7 times more Saturated Fat, 13.6 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 5.2 times more Carbohydrate, 12.6 times more Sugars and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide inadequate amounts of Omega 3 in 300 calories.