Comparing Nutrients in 100 calories Sunflower SeedsVS Cereals ready-to-eat, granola, homemade

Weight per 100 calories

Sunflower Seeds

17g

Cereals ready-to-eat, granola, homemade

20.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals ready-to-eat, granola, homemade?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, granola, homemade

11%

45%

44%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, granola, homemade

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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9.1%8.8g

Fat

5.13%4.97g

8.8 gvs4.97 g

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

Find Nuts and Seeds rich in Fat

2.4%0.76g

Saturated Fat

2.53%0.81g

0.76 gvs0.81 g

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

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0.64%0.01g

Omega 3

7.8%0.12g

0.01 gvs0.12 g

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

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23.2%3.95g

Omega 6

8.65%1.47g

3.95 gvs1.47 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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2.63%3.42g

Carbohydrate

8.48%11g

3.42 gvs11 g

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

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0.62%0.45g

Sugars

5.6%4.05g

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

0.45 gvs4.05 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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%0.43g

Sucrose

0.43 gvsNA g

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

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3.88%1.47g

Fiber

4.8%1.82g

1.47 gvs1.82 g

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

Find Nuts and Seeds rich in Fiber

6.35%3.56g

Protein

5%2.8g

3.56 gvs2.8 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cereals ready-to-eat, granola, homemade

0.057%0.51μg

Vitamin A

0.023%0.2μg

RAE, retinol activity equivalents

0.51 μgvs0.2 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

9.34%0.11mg

Thiamine

0.25 mgvs0.11 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

4.68%0.061mg

Vitamin B2

5.57%0.072mg

Riboflavin

0.061 mgvs0.072 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

8.92%1.43mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs0.56 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

3.08%0.15mg

Pantothenic acid

0.19 mgvs0.15 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.7%0.23mg

Vitamin B6

5.82%0.076mg

Pyridoxine

0.23 mgvs0.076 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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9.7%39μg

Vitamin B9

4.3%17μg

Folates and Folic Acid

39 μgvs17 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.27%0.24mg

Vitamin C

0.27%0.25mg

Ascorbic acid

0.24 mgvs0.25 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

40%6.02mg

Vitamin E

15%2.27mg

Tocopherols and Tocotrienols

6.02 mgvs2.27 mg

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

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0%0μg

Vitamin K

0.9%1.1μg

Phytomenadione or phylloquinone

0 μgvs1.1 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, granola, homemade

1.34%13.4mg

Calcium

1.55%15.5mg

13.4 mgvs15.5 mg

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

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34.2%0.31mg

Copper

14.7%0.13mg

0.31 mgvs0.13 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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11.2%0.9mg

Iron

10%0.81mg

0.9 mgvs0.81 mg

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

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13.3%55.7mg

Magnesium

8.18%34.4mg

55.7 mgvs34.4 mg

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

Find Nuts and Seeds rich in Magnesium

14.5%0.33mg

Manganese

35.5%0.82mg

0.33 mgvs0.82 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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16%113mg

Phosphorus

12.6%88mg

113 mgvs88 mg

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

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3.25%110mg

Potassium

3.24%110mg

110 mgvs110 mg

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

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16.5%9.08μg

Selenium

9.44%5.2μg

9.08 μgvs5.2 μg

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

Find Nuts and Seeds rich in Selenium

0.1%1.54mg

Sodium

0.35%5.3mg

1.54 mgvs5.3 mg

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

Find Nuts and Seeds rich in Sodium

7.8%0.86mg

Zinc

7.75%0.85mg

0.86 mgvs0.85 mg

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

Find Nuts and Seeds rich in Zinc

0.022%0.81g

Water

0.032%1.2g

0.81 gvs1.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cereals ready-to-eat, granola, homemade:

Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.7 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, granola, homemade have similar amounts of Vitamin B2 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cereals ready-to-eat, granola, homemade:

Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Selenium than Cereals ready-to-eat, granola, homemade.
While Cereals ready-to-eat, granola, homemade contain 2.4 times more Manganese than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, granola, homemade have similar amounts of Calcium, Iron, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 1.8 times more Fat, 2.7 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
While Cereals ready-to-eat, granola, homemade contain 12.2 times more Omega 3, 3.2 times more Carbohydrate and 9 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, granola, homemade have similar amounts of Energy, Saturated Fat and Fiber per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals ready-to-eat, granola, homemadeVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Cereals ready-to-eat, granola, homemade

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Cereals ready-to-eat, granola, homemade?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: