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Comparing Nutrients in 100 calories POST, GRAPE-NUTS FlakesVS Roasted Sunflower Seeds

Weight per 100 calories

POST, GRAPE-NUTS Flakes
26.6g
Roasted Sunflower Seeds
17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes, which is very high in comparison to other foods. POST, GRAPE-NUTS Flakes having high energy density.

Which food has more nutrients per 100 calories - POST, GRAPE-NUTS Flakes or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

POST, GRAPE-NUTS Flakes
9%
8%
83%
Roasted Sunflower Seeds
12%
72%
16%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1%0.98g
Fat
8.82%8.56g
0.98 gvs8.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g
Saturated Fat
2.8%0.9g
0.13 gvs0.9 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.13%0.034g
Omega 3
0.74%0.012g
0.034 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.15%0.36g
Omega 6
33%5.63g
0.36 gvs5.63 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.8%22g
Carbohydrate
3.2%4.14g
22 gvs4.14 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.58%4.04g
Sugars
0.65%0.47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.04 gvs0.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.14%2.7g
Fiber
5%1.9g
2.7 gvs1.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.46%2.5g
Protein
5.93%3.32g
2.5 gvs3.32 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

23%206μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
206 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29%0.35mg
Vitamin B1
1.5%0.018mg
Thiamine
0.35 mgvs0.018 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.7%0.4mg
Vitamin B2
3.25%0.042mg
Riboflavin
0.4 mgvs0.042 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.6%4.57mg
Vitamin B3
7.56%1.2mg
Niacin, nicotinic acid, niacinamide
4.57 mgvs1.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
24%1.2mg
Pantothenic acid
NA mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34.8%0.45mg
Vitamin B6
10.6%0.14mg
Pyridoxine
0.45 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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46%184μg
Vitamin B9
10%40.7μg
Folates and Folic Acid
184 μgvs40.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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57.6%1.4μg
Vitamin B12
0%0μg
Cobalamin
1.4 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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6.1%36.7IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
36.7 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.44%0.22mg
Vitamin E
30%4.5mg
Tocopherols and Tocotrienols
0.22 mgvs4.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.58%0.69μg
Vitamin K
0.39%0.46μg
Phytomenadione or phylloquinone
0.69 μgvs0.46 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.96%9.57mg
Calcium
1.2%12mg
9.57 mgvs12 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.87%0.08mg
Copper
35%0.31mg
0.08 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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93%7.42mg
Iron
8.16%0.65mg
7.42 mgvs0.65 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.4%27mg
Magnesium
5.28%22mg
27 mgvs22 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
15.8%0.36mg
NA mgvs0.36 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.6%74.5mg
Phosphorus
28.4%198mg
74.5 mgvs198 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.63%89.4mg
Potassium
4.3%146mg
89.4 mgvs146 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg
Selenium
24.8%13.6μg
12.7 μgvs13.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.33%125mg
Sodium
0.034%0.52mg
125 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.07mg
Zinc
8.26%0.91mg
2.07 mgvs0.91 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.024%0.88g
Water
0.006%0.21g
0.88 gvs0.21 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of POST, GRAPE-NUTS Flakes vs Roasted Sunflower Seeds:
Comparing minerals per 100 calories for POST, GRAPE-NUTS Flakes vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: