Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

29g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs 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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0.56%0.55g

Fat

9.1%8.8g

0.55 gvs8.8 g

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

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0.39%0.12g

Saturated Fat

2.4%0.76g

0.12 gvs0.76 g

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

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1.13%0.018g

Omega 3

0.64%0.01g

0.018 gvs0.01 g

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

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1.46%0.25g

Omega 6

23.2%3.95g

0.25 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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18%23.5g

Carbohydrate

2.63%3.42g

23.5 gvs3.42 g

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

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13.3%9.66g

Sugars

0.62%0.45g

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

9.66 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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7.85%3g

Fiber

3.88%1.47g

3 gvs1.47 g

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

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4%2.23g

Protein

6.35%3.56g

2.23 gvs3.56 g

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

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Sunflower Seeds

8.2%74μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

74 μgvs0.51 μg

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

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15.4%0.18mg

Vitamin B1

21%0.25mg

Thiamine

0.18 mgvs0.25 mg

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

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16%0.21mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.21 mgvs0.061 mg

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

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15.5%2.48mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

2.48 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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19%0.25mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.25 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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24.8%99μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

99 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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31%0.74μg

Vitamin B12

0%0μg

Cobalamin

0.74 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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4.97%30IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

30 IUvs0 IU

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

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0.35%0.053mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.053 mgvs6.02 mg

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

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0.073%0.088μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.088 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Sunflower Seeds

0.96%9.65mg

Calcium

1.34%13.4mg

9.65 mgvs13.4 mg

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

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16.5%0.15mg

Copper

34.2%0.31mg

0.15 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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55.7%4.46mg

Iron

11.2%0.9mg

4.46 mgvs0.9 mg

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

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9.47%39.8mg

Magnesium

13.3%55.7mg

39.8 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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14%99mg

Phosphorus

16%113mg

99 mgvs113 mg

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

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4.7%160mg

Potassium

3.25%110mg

160 mgvs110 mg

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

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20.5%11.3μg

Selenium

16.5%9.08μg

11.3 μgvs9.08 μg

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

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9.1%136mg

Sodium

0.1%1.54mg

136 mgvs1.54 mg

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

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17%1.86mg

Zinc

7.8%0.86mg

1.86 mgvs0.86 mg

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

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0.059%2.2g

Water

0.022%0.81g

2.2 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 ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Sunflower Seeds:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 144 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1 and 114.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Sunflower Seeds:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 5 times more Iron, 1.4 times more Potassium, 1.2 times more Selenium, 88.4 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.1 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.8 times more Omega 3, 6.9 times more Carbohydrate, 21.5 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 16.1 times more Fat, 6.2 times more Saturated Fat, 16 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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 ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealSunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealCereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: