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Comparing Nutrients in 100 calories Sunflower SeedsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Weight per 100 calories

Sunflower Seeds
17g
Cereals ready-to-eat, QUAKER, Oatmeal Squares
26.4g

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

Discover which food has more nutrients per 100 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, Oatmeal Squares?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Cereals ready-to-eat, QUAKER, Oatmeal Squares
11%
11%
78%
100 kcal ▼

Macro Nutrients

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

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9.1%8.8g
Fat
1.3%1.27g
8.8 gvs1.27 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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2.4%0.76g
Saturated Fat
0.72%0.23g
0.76 gvs0.23 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.64%0.01g
Omega 3
1.12%0.018g
0.01 gvs0.018 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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23.2%3.95g
Omega 6
2.25%0.38g
3.95 gvs0.38 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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

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2.63%3.42g
Carbohydrate
15.8%20.5g
3.42 gvs20.5 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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0.62%0.45g
Sugars
6.07%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.45 gvs4.4 g
Recommended Dietary Allowance for Sugars 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 for Fructose is 72.5g per day for Men 19-50 years .

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

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%0.43g
Sucrose
NA
0.43 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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3.88%1.47g
Fiber
5.76%2.2g
1.47 gvs2.2 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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6.35%3.56g
Protein
5.36%3g
3.56 gvs3 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.057%0.51μg
Vitamin A
10.4%94μg
RAE, retinol activity equivalents
0.51 μgvs94 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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21%0.25mg
Vitamin B1
15%0.18mg
Thiamine
0.25 mgvs0.18 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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4.68%0.061mg
Vitamin B2
17.3%0.22mg
Riboflavin
0.061 mgvs0.22 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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8.92%1.43mg
Vitamin B3
15.8%2.53mg
Niacin, nicotinic acid, niacinamide
1.43 mgvs2.53 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Nuts and Seeds and Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.87%0.19mg
Vitamin B5
NA
Pantothenic acid
0.19 mgvsNA mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B6
18%0.23mg
Pyridoxine
0.23 mgvs0.23 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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9.7%39μg
Vitamin B9
47.6%191μg
Folates and Folic Acid
39 μgvs191 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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

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0.27%0.24mg
Vitamin C
3.37%3.03mg
Ascorbic acid
0.24 mgvs3.03 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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

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40%6.02mg
Vitamin E
8.55%1.3mg
Tocopherols and Tocotrienols
6.02 mgvs1.3 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0.35%0.42μg
Phytomenadione or phylloquinone
0 μgvs0.42 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

1.34%13.4mg
Calcium
5.3%53mg
13.4 mgvs53 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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34.2%0.31mg
Copper
14%0.13mg
0.31 mgvs0.13 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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11.2%0.9mg
Iron
97%7.73mg
0.9 mgvs7.73 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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13.3%55.7mg
Magnesium
7.22%30.3mg
55.7 mgvs30.3 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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14.5%0.33mg
Manganese
35%0.8mg
0.33 mgvs0.8 mg
Recommended Dietary Allowance for Manganese 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 for Molybdenum is 45μg per day for Men 19-50 years .

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16%113mg
Phosphorus
14%98mg
113 mgvs98 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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3.25%110mg
Potassium
2.77%94mg
110 mgvs94 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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16.5%9.08μg
Selenium
3.3%1.82μg
9.08 μgvs1.82 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.1%1.54mg
Sodium
6.1%92mg
1.54 mgvs92 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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7.8%0.86mg
Zinc
17.2%1.9mg
0.86 mgvs1.9 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.022%0.81g
Water
0.02%0.73g
0.81 gvs0.73 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Sunflower Seeds VS Cereals Ready-to-eat, QUAKER, Oatmeal Squares Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, Oatmeal Squares?

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

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

Comparison of macro-nutrients per 100 calories:




Compare more foods per 100 kcal: