Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizeVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

28.4g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

88%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizevs Oil 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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0.56%0.54g

Fat

8.93%8.67g

0.54 gvs8.67 g

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

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0.27%0.085g

Saturated Fat

3.73%1.2g

0.085 gvs1.2 g

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

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1.1%0.018g

Omega 3

0.86%0.014g

0.018 gvs0.014 g

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

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1.44%0.24g

Omega 6

34%5.78g

0.24 gvs5.78 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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18.3%24g

Carbohydrate

2.97%3.87g

24 gvs3.87 g

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

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8.74%6.34g

Sugars

0.72%0.53g

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

6.34 gvs0.53 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.13g

NA gvs0.13 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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7.18%2.73g

Fiber

4.7%1.8g

2.73 gvs1.8 g

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

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3.96%2.2g

Protein

6.05%3.4g

2.2 gvs3.4 g

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

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Vitamins

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizevs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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17%0.2mg

Vitamin B1

4.5%0.054mg

Thiamine

0.2 mgvs0.054 mg

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

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18%0.23mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.23 mgvs0.047 mg

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

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17%2.73mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

2.73 mgvs0.7 mg

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

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5%0.25mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.25 mgvs1.17 mg

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

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21%0.27mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.27 mgvs0.13 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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13.6%54.5μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

54.5 μgvs39.5 μg

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

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34%0.82μg

Vitamin B12

0%0μg

Cobalamin

0.82 μgvs0 μg

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

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0%0mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0 mgvs0.19 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.61%0.091mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.091 mgvs6.14 mg

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

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0.24%0.28μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

0.28 μgvs0.52 μg

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

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Minerals

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizevs Oil Roasted Sunflower Seeds

0.37%3.7mg

Calcium

1.47%14.7mg

3.7 mgvs14.7 mg

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

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5.46%0.049mg

Copper

34%0.3mg

0.049 mgvs0.3 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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12.3%0.98mg

Iron

9.04%0.72mg

0.98 mgvs0.72 mg

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

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6.3%26.4mg

Magnesium

5.1%21.5mg

26.4 mgvs21.5 mg

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

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52%1.2mg

Manganese

15.3%0.35mg

1.2 mgvs0.35 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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11.2%78.4mg

Phosphorus

27.5%192mg

78.4 mgvs192 mg

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

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2.73%93mg

Potassium

2.4%81.6mg

93 mgvs81.6 mg

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

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2.1%1.16μg

Selenium

24%13.2μg

1.16 μgvs13.2 μg

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

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0.36%5.4mg

Sodium

0.034%0.51mg

5.4 mgvs0.51 mg

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

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7.44%0.82mg

Zinc

8%0.88mg

0.82 mgvs0.88 mg

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

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0.046%1.7g

Water

0.007%0.26g

1.7 gvs0.26 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, Shredded Wheat, lightly frosted, spoon-size vs Oil Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 3.8 times more Vitamin B1, 4.9 times more Vitamin B2, 3.9 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.7 times more Vitamin B5 and 67.5 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Oil Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.4 times more Iron, 1.2 times more Magnesium and 3.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 6.2 times more Copper, 2.5 times more Phosphorus and 11.3 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.3 times more Omega 3, 6.2 times more Carbohydrate, 12.1 times more Sugars and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 16.1 times more Fat, 14 times more Saturated Fat, 23.7 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Oil Roasted 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, Shredded Wheat, lightly frosted, spoon-sizeVS Cereals ready-to-eat, POST SELECTS Blueberry MorningOil Roasted Sunflower SeedsVS Cereals ready-to-eat, POST SELECTS Blueberry MorningCereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizeVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizeVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: