Comparing Nutrients in 300 calories Cereals, farina, enriched, cooked with water, with saltVS Sunflower Seeds

Weight per 300 calories

Cereals, farina, enriched, cooked with water, with salt

566g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 11 times more energy per unit of mass than Cereals, farina, enriched, cooked with water, with salt, which is very high in comparison to other foods. Cereals, farina, enriched, cooked with water, with salt having low energy density.

Which food has more nutrients per 300 calories - Cereals, farina, enriched, cooked with water, with salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, cooked with water, with salt

13%

81%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cereals, farina, enriched, cooked with water, with saltvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.92g

Fat

27.3%26.4g

1.92 gvs26.4 g

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

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1.17%0.37g

Saturated Fat

7.15%2.3g

0.37 gvs2.3 g

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

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2.48%0.04g

Omega 3

1.93%0.031g

0.04 gvs0.031 g

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

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3.96%0.67g

Omega 6

69.7%12g

0.67 gvs12 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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47.5%62g

Carbohydrate

7.9%10.3g

62 gvs10.3 g

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

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5.93%4.3g

Sugars

1.86%1.35g

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

4.3 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

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

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%0.4g

Sucrose

%1.3g

0.4 gvs1.3 g

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

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12%4.53g

Fiber

11.6%4.4g

4.53 gvs4.4 g

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

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18.4%10.3g

Protein

19%10.7g

10.3 gvs10.7 g

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

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Vitamins

Cereals, farina, enriched, cooked with water, with saltvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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59.4%0.71mg

Vitamin B1

63.4%0.76mg

Thiamine

0.71 mgvs0.76 mg

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

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28.3%0.37mg

Vitamin B2

14%0.18mg

Riboflavin

0.37 mgvs0.18 mg

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

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53%8.45mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

8.45 mgvs4.3 mg

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

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29%1.45mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

1.45 mgvs0.58 mg

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

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41.8%0.54mg

Vitamin B6

53%0.69mg

Pyridoxine

0.54 mgvs0.69 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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109%436μg

Vitamin B9

29%117μg

Folates and Folic Acid

436 μgvs117 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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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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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1.5%0.23mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.23 mgvs18 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Cereals, farina, enriched, cooked with water, with saltvs Sunflower Seeds

55%549mg

Calcium

4%40mg

549 mgvs40 mg

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

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25.8%0.23mg

Copper

103%0.92mg

0.23 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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7.17%287μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

287 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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377%30mg

Iron

33.7%2.7mg

30 mgvs2.7 mg

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

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9.43%39.6mg

Magnesium

39.8%167mg

39.6 mgvs167 mg

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

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48.2%1.1mg

Manganese

43.6%1mg

1.1 mgvs1 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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30%209mg

Phosphorus

48.4%339mg

209 mgvs339 mg

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

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3.83%130mg

Potassium

9.75%331mg

130 mgvs331 mg

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

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31%17μg

Selenium

49.5%27.2μg

17 μgvs27.2 μg

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

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47.5%713mg

Sodium

0.31%4.62mg

713 mgvs4.62 mg

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

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12%1.3mg

Zinc

23.3%2.57mg

1.3 mgvs2.57 mg

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

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13.2%490g

Water

0.066%2.43g

490 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Cereals, farina, enriched, cooked with water, with salt vs Sunflower Seeds:

Cereals, farina, enriched, cooked with water, with salt have 2 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B6 and 79.8 times more Vitamin E than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, farina, enriched, cooked with water, with salt vs Sunflower Seeds:

Cereals, farina, enriched, cooked with water, with salt have 13.7 times more Calcium, 11.2 times more Iron, 154.3 times more Sodium and 201.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4 times more Copper, 4.2 times more Magnesium, 1.6 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Selenium and 2 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, farina, enriched, cooked with water, with salt have 6 times more Carbohydrate and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.7 times more Fat, 6.1 times more Saturated Fat and 17.6 times more Omega 6 than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, farina, enriched, cooked with water, with saltVS Cereals, MALT-O-MEAL, chocolate, drySunflower SeedsVS Cereals, MALT-O-MEAL, chocolate, dryCereals, farina, enriched, cooked with water, with saltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cereals, farina, enriched, cooked with water, with saltVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, farina, enriched, cooked with water, with salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: