Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Roasted Sunflower Seeds

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal: 22.6g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal having very high energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	11% 8g	0.65% 0.47g	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	2.8% 1.06g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.98% 1.1g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.5% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10.6% 0.14mg	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	37.6% 151μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.27% 5.64mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.9% 29.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.3% 0.36μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.63% 76.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	NA	35% 0.31mg	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	97% 7.74mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	2.04% 8.58mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	5.68% 39.7mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	1.2% 40.4mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	NA	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	6.95% 104mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.007% 0.25g	0.006% 0.21g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal or Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Roasted Sunflower Seeds:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have more Vitamin A, 18.6 times more Vitamin B1, 8.5 times more Vitamin B2, 3.7 times more Vitamin B3, 3.2 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, 23.5 times more Vitamin C and more Vitamin D than Roasted Sunflower Seeds.
• While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 20.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin E
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Roasted Sunflower Seeds:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 6.3 times more Calcium, 11.9 times more Iron, 202.3 times more Sodium and 3.6 times more Zinc than Roasted Sunflower Seeds.
• While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Magnesium, 5 times more Phosphorus and 3.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal lack sufficient amounts of Potassium
• 100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 4.4 times more Carbohydrate and 17 times more Sugars than Roasted Sunflower Seeds.
• While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Fat, 2.4 times more Saturated Fat, 1.8 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal provide inadequate amounts of Protein