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

Weight per 100 calories

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

25g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

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

22%

69%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cerealvs Roasted 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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2.7%2.6g

Fat

8.82%8.56g

2.6 gvs8.56 g

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

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0.78%0.25g

Saturated Fat

2.8%0.9g

0.25 gvs0.9 g

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

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2.57%0.041g

Omega 3

0.74%0.012g

0.041 gvs0.012 g

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

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4.3%0.73g

Omega 6

33%5.63g

0.73 gvs5.63 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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14%18g

Carbohydrate

3.2%4.14g

18 gvs4.14 g

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

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5.27%3.82g

Sugars

0.65%0.47g

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

3.82 gvs0.47 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

NA gvsNA g

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

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6.33%2.4g

Fiber

5%1.9g

2.4 gvs1.9 g

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

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4%2.23g

Protein

5.93%3.32g

2.23 gvs3.32 g

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

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Vitamins

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

12%107μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

107 μgvs0 μg

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

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14.5%0.17mg

Vitamin B1

1.5%0.018mg

Thiamine

0.17 mgvs0.018 mg

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

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15.3%0.2mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.2 mgvs0.042 mg

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

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15%2.4mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs1.2 mg

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

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Vitamin B5

24%1.2mg

Pantothenic acid

NA mgvs1.2 mg

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

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19%0.25mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.25 mgvs0.14 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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12%47.6μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

47.6 μgvs40.7 μg

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

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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 .

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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 .

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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 .

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1.22%0.18mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.18 mgvs4.5 mg

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

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0.45%0.55μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

0.55 μgvs0.46 μg

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

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Minerals

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

0.97%9.68mg

Calcium

1.2%12mg

9.68 mgvs12 mg

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

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11%0.099mg

Copper

35%0.31mg

0.099 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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53.7%4.3mg

Iron

8.16%0.65mg

4.3 mgvs0.65 mg

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

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5.8%24.3mg

Magnesium

5.28%22mg

24.3 mgvs22 mg

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

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Manganese

15.8%0.36mg

NA mgvs0.36 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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10.5%73.4mg

Phosphorus

28.4%198mg

73.4 mgvs198 mg

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

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2.46%83.6mg

Potassium

4.3%146mg

83.6 mgvs146 mg

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

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19%10.4μg

Selenium

24.8%13.6μg

10.4 μgvs13.6 μg

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

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4.75%71.2mg

Sodium

0.034%0.52mg

71.2 mgvs0.52 mg

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

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5.2%0.57mg

Zinc

8.26%0.91mg

0.57 mgvs0.91 mg

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

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0.035%1.3g

Water

0.006%0.21g

1.3 gvs0.21 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, POST, GREAT GRAINS Crunchy Pecan Cereal vs Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have more Vitamin A, 9.5 times more Vitamin B1, 4.7 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 24.4 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 100 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 6.6 times more Iron and 138.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.6 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 3.5 times more Omega 3, 4.4 times more Carbohydrate, 8.1 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Fat, 3.6 times more Saturated Fat, 7.7 times more Omega 6 and 1.5 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal as well as Dry Roasted Sunflower Seed Kernels no Salt 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 & PecanRoasted Sunflower SeedsVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanCereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: