Comparing Nutrients in 100 calories Cereals ready-to-eat, FAMILIA VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Cereals ready-to-eat, FAMILIA: 26g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, FAMILIA, which is very high in comparison to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, FAMILIA or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	8.25% 5.98g	0.72% 0.53g	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% 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	NA	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	5.77% 2.2g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.029% 0.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.87% 0.082mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	10.3% 0.13mg	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	1.03% 4.12μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.1% 0.075μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	0.21% 0.19mg	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	2% 0.3mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	34% 0.3mg	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	8.96% 0.72mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	NA	15.3% 0.35mg	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	12.4% 87mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.46μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.06mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.013% 0.49g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, FAMILIA vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, FAMILIA have 1.5 times more Vitamin B1, 3 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 5.2 times more Vitamin B6, 9.6 times more Vitamin B9 and 20.5 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, FAMILIA vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, FAMILIA have 3 times more Calcium, 3.8 times more Magnesium and 1.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Copper, 2.2 times more Phosphorus, 3 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, FAMILIA have 1.7 times more Omega 3, 4.9 times more Carbohydrate, 11.4 times more Sugars and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Fat, 6.5 times more Saturated Fat, 14.5 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.