Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Cereals ready-to-eat, wheat, puffed, fortified: 27.5g

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

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, wheat, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	NA	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	17% 22g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	NA	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	3.2% 1.2g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	2.85% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	3.6% 0.047mg	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	2.2% 8.8μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	12.5% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.4μg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	9.5% 40mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	21% 0.48mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	2.8% 96mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	61.5% 34μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	0.073% 1.1mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.022% 0.82g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals Ready-to-eat, Wheat, Puffed, Fortified Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, wheat, puffed, fortified?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, wheat, puffed, fortified:

• 100 calories of Roasted Sunflower Seeds have 8.5 times more Vitamin B5, 3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 39.2 times more Vitamin B1, 11.7 times more Vitamin B2 and 8 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, wheat, puffed, fortified:

• 100 calories of Roasted Sunflower Seeds have 2.8 times more Copper, 2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 13.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese and 2.5 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, wheat, puffed, fortified lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 26 times more Fat, 16.3 times more Saturated Fat and 1.6 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 5.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, wheat, puffed, fortified offer comparable quantities of Energy and Protein per 100 calories.