Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 100 calories

Roasted Sunflower Seeds

17g

Cereals ready-to-eat, QUAKER, KING VITAMAN

26g

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

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cereals ready-to-eat, QUAKER, KING VITAMAN

85%

100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cereals ready-to-eat, QUAKER, KING VITAMAN

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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8.82%8.56g

Fat

0.93%0.9g

8.56 gvs0.9 g

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

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2.8%0.9g

Saturated Fat

1.3%0.42g

0.9 gvs0.42 g

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

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0.74%0.012g

Omega 3

0.52%0.008g

0.012 gvs0.008 g

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

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33%5.63g

Omega 6

1.68%0.28g

5.63 gvs0.28 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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3.2%4.14g

Carbohydrate

17%22g

4.14 gvs22 g

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

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0.65%0.47g

Sugars

7.34%5.32g

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

0.47 gvs5.32 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

NA gvsNA g

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

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5%1.9g

Fiber

2.35%0.89g

1.9 gvs0.89 g

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

Find Nuts and Seeds rich in Fiber

5.93%3.32g

Protein

3%1.7g

3.32 gvs1.7 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

Roasted Sunflower Seedsvs Cereals ready-to-eat, QUAKER, KING VITAMAN

0%0μg

Vitamin A

28.2%254μg

RAE, retinol activity equivalents

0 μgvs254 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

1.5%0.018mg

Vitamin B1

27.7%0.33mg

Thiamine

0.018 mgvs0.33 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

3.25%0.042mg

Vitamin B2

28.8%0.37mg

Riboflavin

0.042 mgvs0.37 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

7.56%1.2mg

Vitamin B3

27.6%4.42mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs4.42 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

24%1.2mg

Vitamin B5

2.94%0.15mg

Pantothenic acid

1.2 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

10.6%0.14mg

Vitamin B6

33.8%0.44mg

Pyridoxine

0.14 mgvs0.44 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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10%40.7μg

Vitamin B9

87.5%350μg

Folates and Folic Acid

40.7 μgvs350 μg

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

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0%0μg

Vitamin B12

54.7%1.3μg

Cobalamin

0 μgvs1.3 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

11.7%10.5mg

Ascorbic acid

0.24 mgvs10.5 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

30%4.5mg

Vitamin E

7.96%1.2mg

Tocopherols and Tocotrienols

4.5 mgvs1.2 mg

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

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0.39%0.46μg

Vitamin K

0.044%0.052μg

Phytomenadione or phylloquinone

0.46 μgvs0.052 μg

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

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Minerals

Roasted Sunflower Seedsvs Cereals ready-to-eat, QUAKER, KING VITAMAN

1.2%12mg

Calcium

0.26%2.62mg

12 mgvs2.62 mg

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

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35%0.31mg

Copper

2.65%0.024mg

0.31 mgvs0.024 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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8.16%0.65mg

Iron

95%7.6mg

0.65 mgvs7.6 mg

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

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5.28%22mg

Magnesium

5.12%21.5mg

22 mgvs21.5 mg

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

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15.8%0.36mg

Manganese

4.7%0.11mg

0.36 mgvs0.11 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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28.4%198mg

Phosphorus

9.37%65.6mg

198 mgvs65.6 mg

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

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4.3%146mg

Potassium

2.07%70.3mg

146 mgvs70.3 mg

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

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24.8%13.6μg

Selenium

3.1%1.7μg

13.6 μgvs1.7 μg

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

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0.034%0.52mg

Sodium

14.4%217mg

0.52 mgvs217 mg

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

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8.26%0.91mg

Zinc

30.3%3.34mg

0.91 mgvs3.34 mg

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

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0.006%0.21g

Water

0.024%0.88g

0.21 gvs0.88 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 Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

Dry Roasted Sunflower Seed Kernels no Salt have 8.2 times more Vitamin B5 and 3.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
While Cereals ready-to-eat, QUAKER, KING VITAMAN contain more Vitamin A, 18.3 times more Vitamin B1, 8.8 times more Vitamin B2, 3.7 times more Vitamin B3, 3.2 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin B12 and 43.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Calcium, 13.2 times more Copper, 3.4 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium and 8 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 11.7 times more Iron, 420.1 times more Sodium and 3.7 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 9.5 times more Fat, 2.2 times more Saturated Fat, 19.8 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 5.3 times more Carbohydrate and 11.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCereals ready-to-eat, QUAKER, KING VITAMANVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainCereals ready-to-eat, QUAKER, KING VITAMANVS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Compare Foods

Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: