Comparing Nutrients in 100 calories Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Sunflower Seeds

Weight per 100 calories

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

27g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry, which is very high in comparison to other foods. Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry having high energy density.

Which food has more nutrients per 100 calories - Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

10%

89%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, 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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0.13%0.13g

Fat

9.1%8.8g

0.13 gvs8.8 g

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

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0.076%0.024g

Saturated Fat

2.4%0.76g

0.024 gvs0.76 g

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

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Omega 3

0.64%0.01g

NA gvs0.01 g

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

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Omega 6

23.2%3.95g

NA 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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17%22g

Carbohydrate

2.63%3.42g

22 gvs3.42 g

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

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10.5%7.6g

Sugars

0.62%0.45g

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

7.6 gvs0.45 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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1.3%0.49g

Fiber

3.88%1.47g

0.49 gvs1.47 g

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

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4.28%2.4g

Protein

6.35%3.56g

2.4 gvs3.56 g

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

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Vitamins

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryvs Sunflower Seeds

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

NA μgvs0.51 μg

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

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23.8%0.29mg

Vitamin B1

21%0.25mg

Thiamine

0.29 mgvs0.25 mg

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

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19.4%0.25mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.25 mgvs0.061 mg

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

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29%4.65mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

4.65 mgvs1.43 mg

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

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

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

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36.4%0.47mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.47 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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60.4%242μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

242 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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0.3%0.27mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.27 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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0.054%0.008mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.008 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, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryvs Sunflower Seeds

8.64%86.4mg

Calcium

1.34%13.4mg

86.4 mgvs13.4 mg

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

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Copper

34.2%0.31mg

NA 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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106%8.5mg

Iron

11.2%0.9mg

8.5 mgvs0.9 mg

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

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0.97%4.08mg

Magnesium

13.3%55.7mg

4.08 mgvs55.7 mg

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

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Manganese

14.5%0.33mg

NA 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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4.85%34mg

Phosphorus

16%113mg

34 mgvs113 mg

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

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1.04%35.3mg

Potassium

3.25%110mg

35.3 mgvs110 mg

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

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Selenium

16.5%9.08μg

NA μgvs9.08 μg

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

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0.091%1.36mg

Sodium

0.1%1.54mg

1.36 mgvs1.54 mg

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

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1.24%0.14mg

Zinc

7.8%0.86mg

0.14 mgvs0.86 mg

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

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0.043%1.6g

Water

0.022%0.81g

1.6 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, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry vs Sunflower Seeds:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 4.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 6.2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 738.7 times more Vitamin E than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 kcal.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry vs Sunflower Seeds:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 6.5 times more Calcium and 9.5 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.7 times more Magnesium, 3.3 times more Phosphorus, 3.1 times more Potassium and 6.3 times more Zinc than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.

Comparison of macro-nutrients per 100 calories:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 6.4 times more Carbohydrate and 17 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 69 times more Fat, 31.2 times more Saturated Fat, 3 times more Fiber and 1.5 times more Protein than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGSSunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGSCereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: