Comparing Nutrients in 300 calories Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Sunflower Seeds

Weight per 300 calories

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

78g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch, which is very high in comparison to other foods. Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

13%

78%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs 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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4.75%4.6g

Fat

27.3%26.4g

4.6 gvs26.4 g

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

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1.95%0.63g

Saturated Fat

7.15%2.3g

0.63 gvs2.3 g

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

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3.5%0.056g

Omega 3

1.93%0.031g

0.056 gvs0.031 g

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

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7.48%1.27g

Omega 6

69.7%12g

1.27 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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46%60g

Carbohydrate

7.9%10.3g

60 gvs10.3 g

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

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27.5%20g

Sugars

1.86%1.35g

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

20 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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23%8.67g

Fiber

11.6%4.4g

8.67 gvs4.4 g

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

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12.4%6.95g

Protein

19%10.7g

6.95 gvs10.7 g

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

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Vitamins

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs Sunflower Seeds

40.5%365μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

365 μgvs1.54 μg

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

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52%0.63mg

Vitamin B1

63.4%0.76mg

Thiamine

0.63 mgvs0.76 mg

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

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54%0.7mg

Vitamin B2

14%0.18mg

Riboflavin

0.7 mgvs0.18 mg

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

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50.8%8.13mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

8.13 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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60%0.78mg

Vitamin B6

53%0.69mg

Pyridoxine

0.78 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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40.6%163μg

Vitamin B9

29%117μg

Folates and Folic Acid

163 μgvs117 μg

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

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101%2.42μg

Vitamin B12

0%0μg

Cobalamin

2.42 μgvs0 μg

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

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21.7%19.5mg

Vitamin C

0.8%0.72mg

Ascorbic acid

19.5 mgvs0.72 mg

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

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11%65IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

65 IUvs0 IU

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

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29.3%4.4mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

4.4 mgvs18 mg

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

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1.3%1.56μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.56 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs Sunflower Seeds

3.13%31.3mg

Calcium

4%40mg

31.3 mgvs40 mg

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

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26%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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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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37%2.97mg

Iron

33.7%2.7mg

2.97 mgvs2.7 mg

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

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16.6%69.5mg

Magnesium

39.8%167mg

69.5 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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28.5%199mg

Phosphorus

48.4%339mg

199 mgvs339 mg

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

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7.08%241mg

Potassium

9.75%331mg

241 mgvs331 mg

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

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52.6%29μg

Selenium

49.5%27.2μg

29 μgvs27.2 μg

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

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11%167mg

Sodium

0.31%4.62mg

167 mgvs4.62 mg

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

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22%2.42mg

Zinc

23.3%2.57mg

2.42 mgvs2.57 mg

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

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0.13%4.84g

Water

0.066%2.43g

4.84 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, POST GREAT GRAINS Cranberry Almond Crunch vs Sunflower Seeds:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 236.7 times more Vitamin A, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12, 27.2 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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, POST GREAT GRAINS Cranberry Almond Crunch vs Sunflower Seeds:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 36.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.9 times more Copper, 2.4 times more Magnesium, 1.7 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Dried Sunflower Seed Kernels have similar amounts of Iron, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 1.8 times more Omega 3, 5.8 times more Carbohydrate, 14.8 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.7 times more Fat, 3.7 times more Saturated Fat, 9.3 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Rice and Wheat cereal barSunflower SeedsVS Rice and Wheat cereal barCereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: