Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESVS Sunflower Seeds

Weight per 300 calories

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

76.7g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

88%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESvs 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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2.53%2.46g

Fat

27.3%26.4g

2.46 gvs26.4 g

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

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1.65%0.53g

Saturated Fat

7.15%2.3g

0.53 gvs2.3 g

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

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1.4%0.022g

Omega 3

1.93%0.031g

0.022 gvs0.031 g

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

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4.27%0.73g

Omega 6

69.7%12g

0.73 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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50.7%66g

Carbohydrate

7.9%10.3g

66 gvs10.3 g

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

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48%34.8g

Sugars

1.86%1.35g

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

34.8 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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4.44%1.7g

Fiber

11.6%4.4g

1.7 gvs4.4 g

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

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6.43%3.6g

Protein

19%10.7g

3.6 gvs10.7 g

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

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESvs Sunflower Seeds

38%344μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

344 μgvs1.54 μg

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

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74%0.89mg

Vitamin B1

63.4%0.76mg

Thiamine

0.89 mgvs0.76 mg

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

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78.5%1.02mg

Vitamin B2

14%0.18mg

Riboflavin

1.02 mgvs0.18 mg

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

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75%12mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

12 mgvs4.3 mg

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

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Vitamin B5

11.6%0.58mg

Pantothenic acid

NA mgvs0.58 mg

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

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91%1.2mg

Vitamin B6

53%0.69mg

Pyridoxine

1.2 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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120%480μg

Vitamin B9

29%117μg

Folates and Folic Acid

480 μgvs117 μg

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

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150%3.6μg

Vitamin B12

0%0μg

Cobalamin

3.6 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16%14.4mg

Vitamin C

0.8%0.72mg

Ascorbic acid

14.4 mgvs0.72 mg

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

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16%96IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

96 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.051%0.008mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.008 mgvs18 mg

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

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0.064%0.077μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.077 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESvs Sunflower Seeds

24%240mg

Calcium

4%40mg

240 mgvs40 mg

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

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5.46%0.049mg

Copper

103%0.92mg

0.049 mgvs0.92 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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270%21.6mg

Iron

33.7%2.7mg

21.6 mgvs2.7 mg

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

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4.4%18.4mg

Magnesium

39.8%167mg

18.4 mgvs167 mg

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

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Manganese

43.6%1mg

NA 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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8.55%60mg

Phosphorus

48.4%339mg

60 mgvs339 mg

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

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2.35%79.8mg

Potassium

9.75%331mg

79.8 mgvs331 mg

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

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14%7.6μg

Selenium

49.5%27.2μg

7.6 μgvs27.2 μg

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

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23%348mg

Sodium

0.31%4.62mg

348 mgvs4.62 mg

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

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81.7%9mg

Zinc

23.3%2.57mg

9 mgvs2.57 mg

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

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0.052%1.9g

Water

0.066%2.43g

1.9 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 ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Sunflower Seeds:

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 223 times more Vitamin A, 5.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12, 20.1 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2354.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Sunflower Seeds:

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 6 times more Calcium, 8 times more Iron, 75.2 times more Sodium and 3.5 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 18.8 times more Copper, 9.1 times more Magnesium, 5.7 times more Phosphorus, 4.2 times more Potassium and 3.6 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 6.4 times more Carbohydrate and 25.8 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.8 times more Fat, 4.3 times more Saturated Fat, 16.3 times more Omega 6, 2.6 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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 ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESVS Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS CerealSunflower SeedsVS Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS CerealCereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: