Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, KING VITAMANVS Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, QUAKER, KING VITAMAN

26g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, KING VITAMAN, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, KING VITAMAN having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, KING VITAMAN

85%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, KING VITAMANvs 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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0.93%0.9g

Fat

9.1%8.8g

0.9 gvs8.8 g

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

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1.3%0.42g

Saturated Fat

2.4%0.76g

0.42 gvs0.76 g

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

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0.52%0.008g

Omega 3

0.64%0.01g

0.008 gvs0.01 g

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

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1.68%0.28g

Omega 6

23.2%3.95g

0.28 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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7.34%5.32g

Sugars

0.62%0.45g

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

5.32 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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2.35%0.89g

Fiber

3.88%1.47g

0.89 gvs1.47 g

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

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3%1.7g

Protein

6.35%3.56g

1.7 gvs3.56 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, KING VITAMANvs Sunflower Seeds

28.2%254μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

254 μgvs0.51 μg

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

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27.7%0.33mg

Vitamin B1

21%0.25mg

Thiamine

0.33 mgvs0.25 mg

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

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28.8%0.37mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.37 mgvs0.061 mg

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

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27.6%4.42mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

4.42 mgvs1.43 mg

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

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2.94%0.15mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.15 mgvs0.19 mg

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

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33.8%0.44mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.44 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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87.5%350μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

350 μgvs39 μg

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

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54.7%1.3μg

Vitamin B12

0%0μg

Cobalamin

1.3 μgvs0 μg

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

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11.7%10.5mg

Vitamin C

0.27%0.24mg

Ascorbic acid

10.5 mgvs0.24 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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7.96%1.2mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

1.2 mgvs6.02 mg

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

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0.044%0.052μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.052 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, KING VITAMANvs Sunflower Seeds

0.26%2.62mg

Calcium

1.34%13.4mg

2.62 mgvs13.4 mg

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

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2.65%0.024mg

Copper

34.2%0.31mg

0.024 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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95%7.6mg

Iron

11.2%0.9mg

7.6 mgvs0.9 mg

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

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5.12%21.5mg

Magnesium

13.3%55.7mg

21.5 mgvs55.7 mg

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

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4.7%0.11mg

Manganese

14.5%0.33mg

0.11 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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9.37%65.6mg

Phosphorus

16%113mg

65.6 mgvs113 mg

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

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2.07%70.3mg

Potassium

3.25%110mg

70.3 mgvs110 mg

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

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3.1%1.7μg

Selenium

16.5%9.08μg

1.7 μgvs9.08 μg

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

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14.4%217mg

Sodium

0.1%1.54mg

217 mgvs1.54 mg

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

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30.3%3.34mg

Zinc

7.8%0.86mg

3.34 mgvs0.86 mg

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

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0.024%0.88g

Water

0.022%0.81g

0.88 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, QUAKER, KING VITAMAN vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, KING VITAMAN have 494.6 times more Vitamin A, 1.3 times more Vitamin B1, 6.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and 43.8 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B5 and 5 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, KING VITAMAN have 8.5 times more Iron, 140.5 times more Sodium and 3.9 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.1 times more Calcium, 12.9 times more Copper, 2.6 times more Magnesium, 3.1 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 5.3 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, QUAKER, KING VITAMAN have 6.4 times more Carbohydrate and 11.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.8 times more Fat, 1.8 times more Saturated Fat, 13.9 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, QUAKER, KING VITAMAN 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, QUAKER, KING VITAMANVS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainSunflower SeedsVS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainCereals ready-to-eat, QUAKER, KING VITAMANVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, KING VITAMANVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: