Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

26g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

12%

80%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs 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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1.47%1.42g

Fat

9.1%8.8g

1.42 gvs8.8 g

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

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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 .

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2.2%0.035g

Omega 3

0.64%0.01g

0.035 gvs0.01 g

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

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1.97%0.34g

Omega 6

23.2%3.95g

0.34 gvs3.95 g

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

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0.089%0.26mg

Cholesterol

0%0mg

0.26 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.8g

Carbohydrate

2.63%3.42g

20.8 gvs3.42 g

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

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9.1%6.6g

Sugars

0.62%0.45g

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

6.6 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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6.5%2.47g

Fiber

3.88%1.47g

2.47 gvs1.47 g

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

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3.88%2.17g

Protein

6.35%3.56g

2.17 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, Low Fat 100% Natural Granola with Raisinsvs Sunflower Seeds

0.029%0.26μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0.26 μgvs0.51 μg

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

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7.9%0.095mg

Vitamin B1

21%0.25mg

Thiamine

0.095 mgvs0.25 mg

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

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4%0.052mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.052 mgvs0.061 mg

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

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3.8%0.61mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs1.43 mg

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

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3.5%0.18mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.18 mgvs0.19 mg

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

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4.9%0.064mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.064 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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1.87%7.47μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

7.47 μgvs39 μg

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

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0.64%0.015μg

Vitamin B12

0%0μg

Cobalamin

0.015 μgvs0 μg

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

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0.11%0.1mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.1 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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1.84%0.28mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.28 mgvs6.02 mg

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

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0.64%0.77μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.77 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs Sunflower Seeds

1.68%16.8mg

Calcium

1.34%13.4mg

16.8 mgvs13.4 mg

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

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7.6%0.068mg

Copper

34.2%0.31mg

0.068 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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8.3%0.66mg

Iron

11.2%0.9mg

0.66 mgvs0.9 mg

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

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6.14%25.8mg

Magnesium

13.3%55.7mg

25.8 mgvs55.7 mg

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

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17.4%0.4mg

Manganese

14.5%0.33mg

0.4 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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11.6%81.4mg

Phosphorus

16%113mg

81.4 mgvs113 mg

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

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3.27%111mg

Potassium

3.25%110mg

111 mgvs110 mg

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

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8.1%4.46μg

Selenium

16.5%9.08μg

4.46 μgvs9.08 μg

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

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4.02%60.3mg

Sodium

0.1%1.54mg

60.3 mgvs1.54 mg

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

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3.73%0.41mg

Zinc

7.8%0.86mg

0.41 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, Low Fat 100% Natural Granola with Raisins vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 3.6 times more Vitamin B6, 5.2 times more Vitamin B9 and 21.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.3 times more Calcium and 39.1 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.5 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 2 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 3.4 times more Omega 3, 6.1 times more Carbohydrate, 14.7 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.2 times more Fat, 3.1 times more Saturated Fat, 11.8 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Cereals, QUAKER, Instant Grits, Butter flavor, drySunflower SeedsVS Cereals, QUAKER, Instant Grits, Butter flavor, dryCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: