Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Sunflower Seeds

Weight per 100 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 29.7g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	1.43% 0.023g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	0.62% 0.45g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.43g	g per day for Men 19-50 years
Fiber	9.7% 3.68g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.92% 0.083mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.05% 0.027mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.05mg	17.7% 0.23mg	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	3.2% 12.8μg	9.7% 39μg	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% 0mg	0.27% 0.24mg	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	0% 0mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.66% 16.6mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	12.5% 0.11mg	34.2% 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	9.76% 0.78mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	14.5% 0.33mg	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	16% 111mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.04% 0.59mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.3 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B5, 4.6 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.2 times more Calcium and 2.2 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 1.4 times more Magnesium and 10.9 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 2.2 times more Omega 3, 6.8 times more Carbohydrate and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.8 times more Fat, 6.3 times more Saturated Fat and 11.6 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.