Comparing Nutrients in 100 calories Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Sunflower Seeds

Weight per 100 calories

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

28g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry, which is very high in comparison to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry having high energy density.

Which food has more nutrients per 100 calories - Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

13%

83%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.39g

Fat

9.1%8.8g

0.39 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.064g

Saturated Fat

2.4%0.76g

0.064 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.63%0.01g

Omega 3

0.64%0.01g

0.01 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.96%0.16g

Omega 6

23.2%3.95g

0.16 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.6%20.3g

Carbohydrate

2.63%3.42g

20.3 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.21%0.16g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.16 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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 .

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%0g

Glucose

0 gvsNA g

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

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%0.12g

Sucrose

%0.43g

0.12 gvs0.43 g

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

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3.07%1.17g

Fiber

3.88%1.47g

1.17 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.75%3.22g

Protein

6.35%3.56g

3.22 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.4%0.28mg

Vitamin B1

21%0.25mg

Thiamine

0.28 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.16 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.8%3.8mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.37%0.17mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.17 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.9%0.13mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.13 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.4%33.6μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

33.6 μgvs39 μg

Recommended Dietary Allowance 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 is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance 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 is 600IU per day for Men 19-50 years .

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0.61%0.092mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.092 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryvs Sunflower Seeds

19.8%198mg

Calcium

1.34%13.4mg

198 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.27%0.056mg

Copper

34.2%0.31mg

0.056 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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116%9.28mg

Iron

11.2%0.9mg

9.28 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.98%12.5mg

Magnesium

13.3%55.7mg

12.5 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.7%0.36mg

Manganese

14.5%0.33mg

0.36 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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10%70mg

Phosphorus

16%113mg

70 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.25%42.5mg

Potassium

3.25%110mg

42.5 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10%5.56μg

Selenium

16.5%9.08μg

5.56 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.3%34.4mg

Sodium

0.1%1.54mg

34.4 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.33%0.37mg

Zinc

7.8%0.86mg

0.37 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.083%3.08g

Water

0.022%0.81g

3.08 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Sunflower Seeds:

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 2.6 times more Vitamin B2 and 2.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B6 and 65.7 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 kcal.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Sunflower Seeds:

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 14.8 times more Calcium, 10.3 times more Iron and 22.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.5 times more Copper, 4.5 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium, 1.6 times more Selenium and 2.3 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Dried Sunflower Seed Kernels have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 5.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 22.5 times more Fat, 11.8 times more Saturated Fat, 24.1 times more Omega 6 and 1.3 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without saltSunflower SeedsVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without saltCereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: