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

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g

Toasted 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.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Toasted 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	28.4% 27.5g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	3.12% 1.2g	38g per day for Men 19-50 years
Protein	15% 8.34g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Toasted 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% 0.16mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.63% 6.33mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	7.12% 50mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	NA	3.17% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.087% 3.22g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cereals Ready-to-eat, RALSTON Crispy Hexagons Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 300 calories of Toasted Sunflower Seeds have 18.8 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 300 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 9.1 times more Vitamin B1, 11.8 times more Vitamin B2, 9.4 times more Vitamin B3, 4.9 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12, 24.1 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5

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

• 300 calories of Toasted Sunflower Seeds have 8.6 times more Copper, 4.9 times more Magnesium, 2 times more Manganese, 11.3 times more Phosphorus and 1.3 times more Potassium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 300 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 6.7 times more Iron, 281.5 times more Sodium and 2.3 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Magnesium and Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 36.6 times more Fat, 13.9 times more Saturated Fat, 67.9 times more Omega 6, 4.7 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 300 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 6.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals ready-to-eat, RALSTON Crispy Hexagons offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 6 and Fiber
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 in 300 calories.