Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 27g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.42% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.05% 0.017g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	7.9% 5.73g	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	0.075% 0.054g	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	% 0.068g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 5.53g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	18% 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	9.7% 39μg	13% 51.8μg	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% 0.24mg	0.03% 0.027mg	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	40% 6.02mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.43% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	10.4% 0.093mg	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	11.2% 0.9mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	33% 0.76mg	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% 113mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	1.43% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1 and 44.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 232.1 times more Vitamin A, 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin B6 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Dried Sunflower Seed Kernels have 3.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Potassium, 11.5 times more Selenium and 1.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 4.6 times more Calcium, 2.5 times more Iron, 2.3 times more Manganese and 73.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 6.4 times more Fat, 3.5 times more Saturated Fat, 8.6 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 1.6 times more Omega 3, 5.9 times more Carbohydrate, 12.8 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.