Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

26.4g

Sunflower Seeds

17g

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

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs 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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1.33%1.3g

Fat

9.1%8.8g

1.3 gvs8.8 g

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

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0.73%0.23g

Saturated Fat

2.4%0.76g

0.23 gvs0.76 g

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

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1.15%0.018g

Omega 3

0.64%0.01g

0.018 gvs0.01 g

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

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2.3%0.39g

Omega 6

23.2%3.95g

0.39 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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16%20.6g

Carbohydrate

2.63%3.42g

20.6 gvs3.42 g

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

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6.07%4.4g

Sugars

0.62%0.45g

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

4.4 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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6.04%2.3g

Fiber

3.88%1.47g

2.3 gvs1.47 g

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

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5.3%2.96g

Protein

6.35%3.56g

2.96 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, Oatmeal Squares, cinnamonvs Sunflower Seeds

10.4%93μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

93 μgvs0.51 μg

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

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16.5%0.2mg

Vitamin B1

21%0.25mg

Thiamine

0.2 mgvs0.25 mg

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

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17%0.22mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.22 mgvs0.061 mg

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

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15.7%2.5mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs1.43 mg

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

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

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

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18%0.23mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.23 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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48%192μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

192 μgvs39 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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3.5%3.17mg

Vitamin C

0.27%0.24mg

Ascorbic acid

3.17 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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5.7%0.85mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.85 mgvs6.02 mg

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

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0.35%0.42μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.42 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Sunflower Seeds

5.54%55.4mg

Calcium

1.34%13.4mg

55.4 mgvs13.4 mg

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

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13.5%0.12mg

Copper

34.2%0.31mg

0.12 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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97%7.8mg

Iron

11.2%0.9mg

7.8 mgvs0.9 mg

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

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7.16%30mg

Magnesium

13.3%55.7mg

30 mgvs55.7 mg

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

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Manganese

14.5%0.33mg

NA 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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14%97mg

Phosphorus

16%113mg

97 mgvs113 mg

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

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2.8%95mg

Potassium

3.25%110mg

95 mgvs110 mg

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

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3.02%1.66μg

Selenium

16.5%9.08μg

1.66 μgvs9.08 μg

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

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6.05%91mg

Sodium

0.1%1.54mg

91 mgvs1.54 mg

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

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17%1.9mg

Zinc

7.8%0.86mg

1.9 mgvs0.86 mg

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

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0.02%0.73g

Water

0.022%0.81g

0.73 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, Oatmeal Squares, cinnamon vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 181.8 times more Vitamin A, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.9 times more Vitamin B9 and 13.2 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1 and 7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 4.1 times more Calcium, 8.7 times more Iron, 58.9 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.5 times more Copper, 1.9 times more Magnesium and 5.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.8 times more Omega 3, 6 times more Carbohydrate, 9.8 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.8 times more Fat, 3.3 times more Saturated Fat and 10.1 times more Omega 6 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsSunflower SeedsVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: