Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, RALSTON Crispy Hexagons. It has very high energy density when compared to other foods. Cereals ready-to-eat, RALSTON Crispy Hexagons having high energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.57% 0.27g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	15% 11g	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	0.055% 0.04g	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	% 11g	g per day for Men 19-50 years
Fiber	14% 5.37g	3.12% 1.2g	38g per day for Men 19-50 years
Protein	18% 10g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	110% 994μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	147% 1.9mg	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	191% 765μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	239% 5.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.5% 273IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	0.26% 0.04mg	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 ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.63% 6.33mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	11.5% 0.1mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	22.5% 0.52mg	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	7.12% 50mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	3.17% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.087% 3.22g	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, RALSTON Crispy Hexagons:

• Oil Roasted Sunflower Seed Kernels have 19.3 times more Vitamin B5 and 465.2 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 8.8 times more Vitamin B1, 11.4 times more Vitamin B2, 9.1 times more Vitamin B3, 4.8 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin B12, 29.4 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Oil Roasted Sunflower Seed Kernels have 7 times more Calcium, 8.8 times more Copper, 5.1 times more Magnesium, 2 times more Manganese, 11.6 times more Phosphorus, 1.4 times more Potassium and 22.8 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 10.2 times more Iron, 269.2 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 34.6 times more Fat, 17.2 times more Saturated Fat, 65 times more Omega 6, 4.5 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 5.9 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.