Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cereals ready-to-eat, QUAKER, Christmas Crunch: 75.6g

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

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, Christmas Crunch?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	7.28% 2.33g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.46% 0.023g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	3.2% 0.54g	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	50% 65g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	46% 33.5g	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	5.17% 1.96g	38g per day for Men 19-50 years
Protein	18% 10g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	127% 1.65mg	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	290% 1161μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0.084% 0.076mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.69% 0.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.83% 8.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	12.7% 0.11mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	9.9% 41.6mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.13% 141mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	8.93% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	112% 12.4mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Oil Roasted Sunflower Seed Kernels have 12.6 times more Vitamin B5 and 58 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 7.6 times more Vitamin B1, 9.8 times more Vitamin B2, 7.8 times more Vitamin B3, 4.1 times more Vitamin B6 and 9.8 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Oil Roasted Sunflower Seed Kernels have 5.3 times more Calcium, 8 times more Copper, 1.5 times more Magnesium, 4.5 times more Phosphorus, 1.7 times more Potassium and 8.1 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 6.9 times more Iron, 359.9 times more Sodium and 4.7 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 7.1 times more Fat, 1.5 times more Saturated Fat, 31.9 times more Omega 6, 2.7 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 5.6 times more Carbohydrate and 21.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.