Comparing Nutrients in 100 calories Sunflower SeedsVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Weight per 100 calories

Sunflower Seeds

17g

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

26.3g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple having high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

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

11%

78%

100 kcal ▼

Macro Nutrients

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

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

1.3%1.27g

8.8 gvs1.27 g

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

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2.4%0.76g

Saturated Fat

0.72%0.23g

0.76 gvs0.23 g

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

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0.64%0.01g

Omega 3

0.01 gvsNA g

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

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23.2%3.95g

Omega 6

3.95 gvsNA 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

15.8%20.5g

3.42 gvs20.5 g

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

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0.62%0.45g

Sugars

6.1%4.43g

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

0.45 gvs4.43 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

5.75%2.2g

1.47 gvs2.2 g

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

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6.35%3.56g

Protein

5.3%2.97g

3.56 gvs2.97 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, QUAKER Oatmeal Squares, Golden Maple

0.057%0.51μg

Vitamin A

RAE, retinol activity equivalents

0.51 μgvsNA 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

15%0.18mg

Thiamine

0.25 mgvs0.18 mg

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

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4.68%0.061mg

Vitamin B2

17.2%0.22mg

Riboflavin

0.061 mgvs0.22 mg

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

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8.92%1.43mg

Vitamin B3

15.8%2.52mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs2.52 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

Pantothenic acid

0.19 mgvsNA 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

18%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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9.7%39μg

Vitamin B9

47.6%190μg

Folates and Folic Acid

39 μgvs190 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

3.36%3.03mg

Ascorbic acid

0.24 mgvs3.03 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA 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

Tocopherols and Tocotrienols

6.02 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

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

1.34%13.4mg

Calcium

5.3%53mg

13.4 mgvs53 mg

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

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34.2%0.31mg

Copper

0.31 mgvsNA 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

95%7.63mg

0.9 mgvs7.63 mg

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

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13.3%55.7mg

Magnesium

7.2%30.3mg

55.7 mgvs30.3 mg

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

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14.5%0.33mg

Manganese

0.33 mgvsNA 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

14%98mg

113 mgvs98 mg

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

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3.25%110mg

Potassium

2.77%94mg

110 mgvs94 mg

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

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16.5%9.08μg

Selenium

9.08 μgvsNA μg

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

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0.1%1.54mg

Sodium

6.1%91mg

1.54 mgvs91 mg

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

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7.8%0.86mg

Zinc

17%1.9mg

0.86 mgvs1.9 mg

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

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0.022%0.81g

Water

0.02%0.72g

0.81 gvs0.72 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 Sunflower Seeds vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1 than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
While Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 4.9 times more Vitamin B9 and 12.6 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have similar amounts of Vitamin B6 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in 100 kcal.

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

Dried Sunflower Seed Kernels have 1.8 times more Magnesium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
While Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 4 times more Calcium, 8.5 times more Iron, 59.3 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 6.9 times more Fat and 3.3 times more Saturated Fat than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
While Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 6 times more Carbohydrate, 9.9 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have similar amounts of Energy and Protein per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 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, QUAKER Oatmeal Squares, Golden MapleVS Roasted Sunflower SeedsSunflower SeedsVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarCereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: