Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Roasted Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

26.5g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan, which is very high in comparison to other foods. Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

16%

76%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs 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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1.94%1.88g

Fat

8.82%8.56g

1.88 gvs8.56 g

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

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0.66%0.21g

Saturated Fat

2.8%0.9g

0.21 gvs0.9 g

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

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1.9%0.03g

Omega 3

0.74%0.012g

0.03 gvs0.012 g

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

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3.1%0.53g

Omega 6

33%5.63g

0.53 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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15%19.7g

Carbohydrate

3.2%4.14g

19.7 gvs4.14 g

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

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8.8%6.38g

Sugars

0.65%0.47g

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

6.38 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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6.47%2.46g

Fiber

5%1.9g

2.46 gvs1.9 g

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

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3.73%2.1g

Protein

5.93%3.32g

2.1 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, Raisin, Date & Pecanvs Roasted Sunflower Seeds

12%108μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

108 μgvs0 μg

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

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15.4%0.19mg

Vitamin B1

1.5%0.018mg

Thiamine

0.19 mgvs0.018 mg

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

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16.3%0.21mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.21 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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18.3%0.24mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.24 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%48μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

48 μgvs40.7 μg

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

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29.8%0.71μg

Vitamin B12

0%0μg

Cobalamin

0.71 μgvs0 μg

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

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0.15%0.13mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.13 mgvs0.24 mg

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

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3.2%19.3IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

19.3 IUvs0 IU

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

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1%0.15mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.15 mgvs4.5 mg

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

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0.57%0.69μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

0.69 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, Raisin, Date & Pecanvs Roasted Sunflower Seeds

1.03%10.3mg

Calcium

1.2%12mg

10.3 mgvs12 mg

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

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11.8%0.11mg

Copper

35%0.31mg

0.11 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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54.2%4.34mg

Iron

8.16%0.65mg

4.34 mgvs0.65 mg

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

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5.48%23mg

Magnesium

5.28%22mg

23 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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9.56%67mg

Phosphorus

28.4%198mg

67 mgvs198 mg

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

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2.94%100mg

Potassium

4.3%146mg

100 mgvs146 mg

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

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14.6%8.04μg

Selenium

24.8%13.6μg

8.04 μgvs13.6 μg

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

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4.36%65.3mg

Sodium

0.034%0.52mg

65.3 mgvs0.52 mg

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

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5.3%0.58mg

Zinc

8.26%0.91mg

0.58 mgvs0.91 mg

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

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0.061%2.25g

Water

0.006%0.21g

2.25 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, Raisin, Date & Pecan vs Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have more Vitamin A, 10.2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 1.7 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 29.7 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, Raisin, Date & Pecan 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, Raisin, Date & Pecan vs Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 6.6 times more Iron and 126.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Copper, 3 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium and 1.6 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, Raisin, Date & Pecan have 2.6 times more Omega 3, 4.8 times more Carbohydrate, 13.6 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 4.6 times more Fat, 4.2 times more Saturated Fat, 10.7 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, Raisin, Date & PecanVS Orange Juice DrinkRoasted Sunflower SeedsVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: