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Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Cereals ready-to-eat, WEETABIX whole grain cereal
12%
6%
82%
100 g ▼

Macro Nutrients

20.4%592kcal
Energy
12.8%371kcal
592 kcalvs371 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53%51.3g
Fat
2.95%2.86g
51.3 gvs2.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
22%7.07g
Saturated Fat
1.5%0.48g
7.07 gvs0.48 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.06%0.081g
Omega 3
3.56%0.057g
0.081 gvs0.057 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
201%34.2g
Omega 6
6.5%1.1g
34.2 gvs1.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
17.6%23g
Carbohydrate
62.7%81.5g
23 gvs81.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
4.3%3.1g
Sugars
7.88%5.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.1 gvs5.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.74g
Glucose
NA
0.74 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.37g
Sucrose
NA
2.37 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
28%10.6g
Fiber
30%11.4g
10.6 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
36%20g
Protein
20.4%11.4g
20 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
26.7%0.32mg
Vitamin B1
161%1.93mg
Thiamine
0.32 mgvs1.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
21.5%0.28mg
Vitamin B2
75.4%0.98mg
Riboflavin
0.28 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
26%4.13mg
Vitamin B3
35.7%5.7mg
Niacin, nicotinic acid, niacinamide
4.13 mgvs5.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
139%6.94mg
Vitamin B5
NA
Pantothenic acid
6.94 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
61%0.79mg
Vitamin B6
35.4%0.46mg
Pyridoxine
0.79 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
58.5%234μg
Vitamin B9
11.5%46μg
Folates and Folic Acid
234 μgvs46 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.22%1.1mg
Vitamin C
0%0mg
Ascorbic acid
1.1 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
242%36.3mg
Vitamin E
6.53%0.98mg
Tocopherols and Tocotrienols
36.3 mgvs0.98 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
2.6%3.1μg
Vitamin K
1.5%1.8μg
Phytomenadione or phylloquinone
3.1 μgvs1.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

8.7%87mg
Calcium
5.7%57mg
87 mgvs57 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
200%1.8mg
Copper
69%0.62mg
1.8 mgvs0.62 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
53.5%4.3mg
Iron
161%13mg
4.3 mgvs13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
30.2%127mg
Magnesium
22%92mg
127 mgvs92 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
90%2.08mg
Manganese
NA
2.08 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
163%1139mg
Phosphorus
24.6%172mg
1139 mgvs172 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
14.2%483mg
Potassium
12.6%429mg
483 mgvs429 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
142%78.2μg
Selenium
10.7%5.9μg
78.2 μgvs5.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.2%3mg
Sodium
24.7%371mg
3 mgvs371 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
47.4%5.2mg
Zinc
15.6%1.72mg
5.2 mgvs1.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.042%1.54g
Water
0.081%3g
1.54 gvs3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, WEETABIX whole grain cereal:
Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, WEETABIX whole grain cereal:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: