Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

25g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal having very high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

22%

69%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan 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 .

Find Breakfast Cereals rich in Energy

2.7%2.6g

Fat

9.1%8.8g

2.6 gvs8.8 g

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

Find Breakfast Cereals rich in Fat

0.78%0.25g

Saturated Fat

2.4%0.76g

0.25 gvs0.76 g

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

Find Breakfast Cereals rich in Saturated Fat

2.57%0.041g

Omega 3

0.64%0.01g

0.041 gvs0.01 g

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

Find Breakfast Cereals rich in Omega 3

4.3%0.73g

Omega 6

23.2%3.95g

0.73 gvs3.95 g

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

Find Breakfast Cereals 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 Breakfast Cereals rich in Cholesterol

14%18g

Carbohydrate

2.63%3.42g

18 gvs3.42 g

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

Find Breakfast Cereals rich in Carbohydrate

5.27%3.82g

Sugars

0.62%0.45g

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

3.82 gvs0.45 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%0.43g

NA gvs0.43 g

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

Find Breakfast Cereals rich in Sucrose

6.33%2.4g

Fiber

3.88%1.47g

2.4 gvs1.47 g

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

Find Breakfast Cereals rich in Fiber

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 .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cerealvs Sunflower Seeds

12%107μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

107 μgvs0.51 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

14.5%0.17mg

Vitamin B1

21%0.25mg

Thiamine

0.17 mgvs0.25 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

15.3%0.2mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.2 mgvs0.061 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

15%2.4mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs1.43 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

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 .

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin B7

12%47.6μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

47.6 μgvs39 μg

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

Find Breakfast Cereals rich in Vitamin B9

30%0.72μg

Vitamin B12

0%0μg

Cobalamin

0.72 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0.055%0.05mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.05 mgvs0.24 mg

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

Find Breakfast Cereals rich in Vitamin C

3.2%19IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

19 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

1.22%0.18mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.18 mgvs6.02 mg

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

Find Breakfast Cereals rich in Vitamin E

0.45%0.55μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.55 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cerealvs Sunflower Seeds

0.97%9.68mg

Calcium

1.34%13.4mg

9.68 mgvs13.4 mg

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

Find Breakfast Cereals rich in Calcium

11%0.099mg

Copper

34.2%0.31mg

0.099 mgvs0.31 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

53.7%4.3mg

Iron

11.2%0.9mg

4.3 mgvs0.9 mg

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

Find Breakfast Cereals rich in Iron

5.8%24.3mg

Magnesium

13.3%55.7mg

24.3 mgvs55.7 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

14.5%0.33mg

NA mgvs0.33 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

10.5%73.4mg

Phosphorus

16%113mg

73.4 mgvs113 mg

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

Find Breakfast Cereals rich in Phosphorus

2.46%83.6mg

Potassium

3.25%110mg

83.6 mgvs110 mg

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

Find Breakfast Cereals rich in Potassium

19%10.4μg

Selenium

16.5%9.08μg

10.4 μgvs9.08 μg

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

Find Breakfast Cereals rich in Selenium

4.75%71.2mg

Sodium

0.1%1.54mg

71.2 mgvs1.54 mg

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

Find Breakfast Cereals rich in Sodium

5.2%0.57mg

Zinc

7.8%0.86mg

0.57 mgvs0.86 mg

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

Find Breakfast Cereals rich in Zinc

0.035%1.3g

Water

0.022%0.81g

1.3 gvs0.81 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 207.7 times more Vitamin A, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1 and 32.8 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan 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, POST, GREAT GRAINS Crunchy Pecan Cereal vs Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 4.8 times more Iron and 46.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 3.1 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Dried Sunflower Seed Kernels have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 4 times more Omega 3, 5.3 times more Carbohydrate, 8.5 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Fat, 3.1 times more Saturated Fat, 5.4 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan 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, POST, GREAT GRAINS Crunchy Pecan CerealVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanSunflower SeedsVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanCereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: