Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 26g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch having high energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	9.16% 6.64g	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	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	4.14% 2.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.5% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	20% 0.26mg	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	10% 40.7μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.6% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	7.23% 6.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.6% 21.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	9.77% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	8.7% 0.078mg	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	8.16% 0.65mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	NA	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	28.4% 198mg	9.5% 66.4mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	2.36% 80.2mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	3.7% 55.7mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	7.34% 0.81mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.044% 1.6g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals Ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 100 calories of Roasted Sunflower Seeds have 3.1 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 100 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 11.4 times more Vitamin B1, 5.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12, 27.1 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 100 calories of Roasted Sunflower Seeds have 4 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Selenium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 100 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.5 times more Iron and 108.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Magnesium and Zinc per 100 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 5.6 times more Fat, 4.3 times more Saturated Fat, 13.3 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 100 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 4.8 times more Carbohydrate, 14.2 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy per 100 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide inadequate amounts of Omega 3 in 100 calories.