Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESVS Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

25.6g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES having high energy density.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

88%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESvs 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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0.84%0.82g

Fat

9.1%8.8g

0.82 gvs8.8 g

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

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0.55%0.18g

Saturated Fat

2.4%0.76g

0.18 gvs0.76 g

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

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0.46%0.007g

Omega 3

0.64%0.01g

0.007 gvs0.01 g

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

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1.42%0.24g

Omega 6

23.2%3.95g

0.24 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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16%11.6g

Sugars

0.62%0.45g

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

11.6 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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1.5%0.56g

Fiber

3.88%1.47g

0.56 gvs1.47 g

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

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2.14%1.2g

Protein

6.35%3.56g

1.2 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, TOOTIE FRUITIESvs Sunflower Seeds

12.7%115μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

115 μgvs0.51 μg

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

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24.7%0.3mg

Vitamin B1

21%0.25mg

Thiamine

0.3 mgvs0.25 mg

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

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26%0.34mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.34 mgvs0.061 mg

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

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25%4mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

4 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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30.5%0.4mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.4 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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40%160μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

160 μgvs39 μg

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

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50%1.2μg

Vitamin B12

0%0μg

Cobalamin

1.2 μgvs0 μg

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

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5.34%4.8mg

Vitamin C

0.27%0.24mg

Ascorbic acid

4.8 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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5.33%32IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

32 IUvs0 IU

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

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0.017%0.003mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.003 mgvs6.02 mg

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

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0.021%0.026μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.026 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, TOOTIE FRUITIESvs Sunflower Seeds

8%80mg

Calcium

1.34%13.4mg

80 mgvs13.4 mg

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

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1.8%0.016mg

Copper

34.2%0.31mg

0.016 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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90%7.2mg

Iron

11.2%0.9mg

7.2 mgvs0.9 mg

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

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1.46%6.14mg

Magnesium

13.3%55.7mg

6.14 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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2.85%20mg

Phosphorus

16%113mg

20 mgvs113 mg

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

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0.78%26.6mg

Potassium

3.25%110mg

26.6 mgvs110 mg

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

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4.6%2.53μg

Selenium

16.5%9.08μg

2.53 μgvs9.08 μg

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

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7.72%116mg

Sodium

0.1%1.54mg

116 mgvs1.54 mg

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

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27.2%3mg

Zinc

7.8%0.86mg

3 mgvs0.86 mg

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

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0.017%0.64g

Water

0.022%0.81g

0.64 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, TOOTIE FRUITIES vs Sunflower Seeds:

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 223 times more Vitamin A, 5.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12, 20.1 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2354.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Sunflower Seeds:

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 6 times more Calcium, 8 times more Iron, 75.2 times more Sodium and 3.5 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 18.8 times more Copper, 9.1 times more Magnesium, 5.7 times more Phosphorus, 4.2 times more Potassium and 3.6 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 6.4 times more Carbohydrate and 25.8 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.8 times more Fat, 4.3 times more Saturated Fat, 16.3 times more Omega 6, 2.6 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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 ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESVS Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS CerealSunflower SeedsVS Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS CerealCereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: