Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

26.3g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple having high energy density.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

11%

78%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs 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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1.3%1.27g

Fat

8.93%8.67g

1.27 gvs8.67 g

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

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0.72%0.23g

Saturated Fat

3.73%1.2g

0.23 gvs1.2 g

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

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Omega 3

0.86%0.014g

NA gvs0.014 g

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

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Omega 6

34%5.78g

NA 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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15.8%20.5g

Carbohydrate

2.97%3.87g

20.5 gvs3.87 g

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

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6.1%4.43g

Sugars

0.72%0.53g

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

4.43 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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5.75%2.2g

Fiber

4.7%1.8g

2.2 gvs1.8 g

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

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5.3%2.97g

Protein

6.05%3.4g

2.97 gvs3.4 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, Golden Maplevs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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15%0.18mg

Vitamin B1

4.5%0.054mg

Thiamine

0.18 mgvs0.054 mg

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

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17.2%0.22mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.22 mgvs0.047 mg

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

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15.8%2.52mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

2.52 mgvs0.7 mg

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

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Vitamin B5

23.4%1.17mg

Pantothenic acid

NA mgvs1.17 mg

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

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18%0.23mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.23 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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47.6%190μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

190 μgvs39.5 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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3.36%3.03mg

Vitamin C

0.21%0.19mg

Ascorbic acid

3.03 mgvs0.19 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

NA mgvs6.14 mg

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

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Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

NA μgvs0.52 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, Golden Maplevs Oil Roasted Sunflower Seeds

5.3%53mg

Calcium

1.47%14.7mg

53 mgvs14.7 mg

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

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Copper

34%0.3mg

NA 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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95%7.63mg

Iron

9.04%0.72mg

7.63 mgvs0.72 mg

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

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7.2%30.3mg

Magnesium

5.1%21.5mg

30.3 mgvs21.5 mg

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

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Manganese

15.3%0.35mg

NA 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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14%98mg

Phosphorus

27.5%192mg

98 mgvs192 mg

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

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2.77%94mg

Potassium

2.4%81.6mg

94 mgvs81.6 mg

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

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Selenium

24%13.2μg

NA μgvs13.2 μg

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

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6.1%91mg

Sodium

0.034%0.51mg

91 mgvs0.51 mg

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

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17%1.9mg

Zinc

8%0.88mg

1.9 mgvs0.88 mg

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

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0.02%0.72g

Water

0.007%0.26g

0.72 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, QUAKER Oatmeal Squares, Golden Maple vs Oil Roasted Sunflower Seeds:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 3.3 times more Vitamin B1, 4.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.7 times more Vitamin B6, 4.8 times more Vitamin B9 and 16.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Oil Roasted Sunflower Seeds:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 3.6 times more Calcium, 10.6 times more Iron, 1.4 times more Magnesium, 180.2 times more Sodium and 2.1 times more Zinc than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2 times more Phosphorus than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 5.3 times more Carbohydrate, 8.4 times more Sugars and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.8 times more Fat and 5.2 times more Saturated Fat than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 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, QUAKER Oatmeal Squares, Golden MapleVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarOil Roasted Sunflower SeedsVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarCereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Oil Roasted Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: