Comparing Nutrients in 100 calories Sunflower Seeds VS 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.

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%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.12% 0.018g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.25% 0.38g	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	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	6.07% 4.4g	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	5.76% 2.2g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	15.8% 2.53mg	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	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	47.6% 191μg	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	3.37% 3.03mg	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	8.55% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	14% 0.13mg	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	97% 7.73mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.22% 30.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	35% 0.8mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	3.3% 1.82μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	6.1% 92mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.02% 0.73g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1 and 4.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 182.9 times more Vitamin A, 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 4.9 times more Vitamin B9 and 12.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Vitamin B6 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

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

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.8 times more Magnesium and 5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 4 times more Calcium, 8.6 times more Iron, 2.4 times more Manganese, 59.4 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 6.9 times more Fat, 3.3 times more Saturated Fat and 10.3 times more Omega 6 than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 1.7 times more Omega 3, 6 times more Carbohydrate, 9.8 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.