Comparing Nutrients in 100 calories Sunflower Seeds VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 100 calories

• Sunflower Seeds: 17g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 26g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER, KING VITAMAN. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, KING VITAMAN having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.68% 0.28g	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	17% 22g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	7.34% 5.32g	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	2.35% 0.89g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	33.8% 0.44mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54.7% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	11.7% 10.5mg	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	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.044% 0.052μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.26% 2.62mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	2.65% 0.024mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	5.12% 21.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	4.7% 0.11mg	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	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2.07% 70.3mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B5 and 5 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 494.6 times more Vitamin A, 1.3 times more Vitamin B1, 6.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and 43.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Dried Sunflower Seed Kernels have 5.1 times more Calcium, 12.9 times more Copper, 2.6 times more Magnesium, 3.1 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 5.3 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 8.5 times more Iron, 140.5 times more Sodium and 3.9 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 9.8 times more Fat, 1.8 times more Saturated Fat, 13.9 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 6.4 times more Carbohydrate and 11.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.