Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryVS Roasted Sunflower Seeds

Weight per 300 calories

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

81.5g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry having high energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

10%

11%

79%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryvs Roasted 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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3.9%3.77g

Fat

26.5%25.7g

3.77 gvs25.7 g

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

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2.02%0.65g

Saturated Fat

8.4%2.7g

0.65 gvs2.7 g

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

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2.6%0.042g

Omega 3

2.22%0.036g

0.042 gvs0.036 g

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

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7.53%1.28g

Omega 6

99%17g

1.28 gvs17 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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48.2%62.7g

Carbohydrate

9.54%12.4g

62.7 gvs12.4 g

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

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33.8%24.5g

Sugars

1.94%1.4g

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

24.5 gvs1.4 g

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

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0.2%0.15g

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]

0.15 gvsNA g

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

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%0.42g

Glucose

0.42 gvsNA g

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

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%24g

Sucrose

24 gvsNA g

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

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15.4%5.87g

Fiber

15%5.72g

5.87 gvs5.72 g

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

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13.4%7.5g

Protein

17.8%9.96g

7.5 gvs9.96 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryvs Roasted Sunflower Seeds

47%424μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

424 μgvs0 μg

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

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35.5%0.43mg

Vitamin B1

4.55%0.055mg

Thiamine

0.43 mgvs0.055 mg

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

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57%0.74mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.74 mgvs0.13 mg

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

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54.3%8.7mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

8.7 mgvs3.63 mg

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

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12%0.6mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.6 mgvs3.63 mg

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

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75.3%0.98mg

Vitamin B6

32%0.41mg

Pyridoxine

0.98 mgvs0.41 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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26%104μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

104 μgvs122 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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2.4%0.36mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.36 mgvs13.5 mg

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

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Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

NA μgvs1.4 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryvs Roasted Sunflower Seeds

18.4%184mg

Calcium

3.6%36mg

184 mgvs36 mg

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

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21.3%0.19mg

Copper

105%0.94mg

0.19 mgvs0.94 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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83.8%6.7mg

Iron

24.5%1.96mg

6.7 mgvs1.96 mg

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

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17%71.7mg

Magnesium

16%66.5mg

71.7 mgvs66.5 mg

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

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79.6%1.83mg

Manganese

47.3%1.1mg

1.83 mgvs1.1 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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34.6%242mg

Phosphorus

85%595mg

242 mgvs595 mg

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

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10%346mg

Potassium

13%438mg

346 mgvs438 mg

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

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23.4%13μg

Selenium

74.3%41μg

13 μgvs41 μg

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

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27.5%413mg

Sodium

0.1%1.55mg

413 mgvs1.55 mg

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

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12.6%1.4mg

Zinc

24.8%2.73mg

1.4 mgvs2.73 mg

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

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0.14%5.1g

Water

0.017%0.62g

5.1 gvs0.62 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, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Roasted Sunflower Seeds:

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have more Vitamin A, 7.8 times more Vitamin B1, 5.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B5 and 37.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Roasted Sunflower Seeds:

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 5.1 times more Calcium, 3.4 times more Iron, 1.7 times more Manganese and 266.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Copper, 2.5 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 5.1 times more Carbohydrate and 17.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.8 times more Fat, 4.2 times more Saturated Fat, 13.2 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryVS Cereals, oats, instant, fortified, with raisins and spice, prepared with waterRoasted Sunflower SeedsVS Cereals, oats, instant, fortified, with raisins and spice, prepared with waterCereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: