Comparing Nutrients in 100 calories Cereals ready-to-eat, granola, homemade VS Toasted Sunflower Seeds

Weight per 100 calories

• Cereals ready-to-eat, granola, homemade: 20.4g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Cereals ready-to-eat, granola, homemade, which is very high in comparison to other foods. Cereals ready-to-eat, granola, homemade having very high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, granola, homemade or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.13% 4.97g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.48% 11g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	5.6% 4.05g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.023% 0.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.34% 0.11mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.57% 0.072mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.82% 0.076mg	10% 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	4.3% 17μg	9.6% 38.4μg	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	0.27% 0.25mg	0.25% 0.23mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.9% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.55% 15.5mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	33% 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	10% 0.81mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.18% 34.4mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	15% 0.34mg	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	12.6% 88mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	9.44% 5.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.35% 5.3mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	7.75% 0.85mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, granola, homemade vs Toasted Sunflower Seeds:

• Cereals ready-to-eat, granola, homemade have 2.1 times more Vitamin B1 and 1.6 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, granola, homemade vs Toasted Sunflower Seeds:

• Cereals ready-to-eat, granola, homemade have 1.7 times more Calcium, 1.6 times more Magnesium, 2.4 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.4 times more Iron and 2.1 times more Phosphorus than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, granola, homemade have 9.8 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat and 4.1 times more Omega 6 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Fiber and Protein per 100 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.