Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 27g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS. It has very high energy density when compared to other foods. Cereals ready-to-eat, GENERAL MILLS, CHEERIOS having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.14% 0.018g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	3.46% 0.59g	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% 19.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.67% 1.2g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	7.14% 2.7g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	29.6% 266μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	37% 0.48mg	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	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	76% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	6.4% 5.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.4% 38.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	97% 7.77mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.3% 30.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	41.6% 0.96mg	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	5% 170mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	8.9% 134mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B2 and 54.6 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 518.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 2.1 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, 24 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• Dried Sunflower Seed Kernels have 3 times more Copper, 1.8 times more Magnesium and 1.4 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 7.2 times more Calcium, 8.6 times more Iron, 2.9 times more Manganese, 1.5 times more Potassium, 86.7 times more Sodium and 4.2 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 5 times more Fat, 1.8 times more Saturated Fat and 6.7 times more Omega 6 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 1.8 times more Omega 3, 5.7 times more Carbohydrate, 2.7 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.