Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Sunflower Seeds

Weight per 300 calories

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

74.4g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal having very high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

22%

69%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cerealvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Breakfast Cereals rich in Energy

8.06%7.8g

Fat

27.3%26.4g

7.8 gvs26.4 g

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

Find Breakfast Cereals rich in Fat

2.33%0.74g

Saturated Fat

7.15%2.3g

0.74 gvs2.3 g

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

Find Breakfast Cereals rich in Saturated Fat

7.72%0.12g

Omega 3

1.93%0.031g

0.12 gvs0.031 g

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

Find Breakfast Cereals rich in Omega 3

13%2.2g

Omega 6

69.7%12g

2.2 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

42%54.3g

Carbohydrate

7.9%10.3g

54.3 gvs10.3 g

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

Find Breakfast Cereals rich in Carbohydrate

16%11.5g

Sugars

1.86%1.35g

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

11.5 gvs1.35 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Breakfast Cereals rich in Sucrose

19%7.22g

Fiber

11.6%4.4g

7.22 gvs4.4 g

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

Find Breakfast Cereals rich in Fiber

12%6.7g

Protein

19%10.7g

6.7 gvs10.7 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cerealvs Sunflower Seeds

35.6%320μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

320 μgvs1.54 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

43.4%0.52mg

Vitamin B1

63.4%0.76mg

Thiamine

0.52 mgvs0.76 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

46%0.6mg

Vitamin B2

14%0.18mg

Riboflavin

0.6 mgvs0.18 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

44.7%7.15mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

7.15 mgvs4.3 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

11.6%0.58mg

Pantothenic acid

NA mgvs0.58 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

57.3%0.74mg

Vitamin B6

53%0.69mg

Pyridoxine

0.74 mgvs0.69 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

35.7%143μg

Vitamin B9

29%117μg

Folates and Folic Acid

143 μgvs117 μg

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

Find Breakfast Cereals rich in Vitamin B9

90%2.16μg

Vitamin B12

0%0μg

Cobalamin

2.16 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0.17%0.15mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.15 mgvs0.72 mg

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

Find Breakfast Cereals rich in Vitamin C

9.55%57.3IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

57.3 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

3.67%0.55mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.55 mgvs18 mg

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

Find Breakfast Cereals rich in Vitamin E

1.36%1.64μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.64 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cerealvs Sunflower Seeds

2.9%29mg

Calcium

4%40mg

29 mgvs40 mg

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

Find Breakfast Cereals rich in Calcium

33%0.3mg

Copper

103%0.92mg

0.3 mgvs0.92 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

161%13mg

Iron

33.7%2.7mg

13 mgvs2.7 mg

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

Find Breakfast Cereals rich in Iron

17.4%73mg

Magnesium

39.8%167mg

73 mgvs167 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

43.6%1mg

NA mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

31.5%220mg

Phosphorus

48.4%339mg

220 mgvs339 mg

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

Find Breakfast Cereals rich in Phosphorus

7.38%251mg

Potassium

9.75%331mg

251 mgvs331 mg

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

Find Breakfast Cereals rich in Potassium

56.6%31μg

Selenium

49.5%27.2μg

31 μgvs27.2 μg

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

Find Breakfast Cereals rich in Selenium

14.2%214mg

Sodium

0.31%4.62mg

214 mgvs4.62 mg

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

Find Breakfast Cereals rich in Sodium

15.6%1.7mg

Zinc

23.3%2.57mg

1.7 mgvs2.57 mg

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

Find Breakfast Cereals rich in Zinc

0.1%3.87g

Water

0.066%2.43g

3.87 gvs2.43 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 207.7 times more Vitamin A, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1 and 32.8 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 4.8 times more Iron and 46.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 3.1 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Dried Sunflower Seed Kernels have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 4 times more Omega 3, 5.3 times more Carbohydrate, 8.5 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Fat, 3.1 times more Saturated Fat, 5.4 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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 Crunchy Pecan CerealVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanSunflower SeedsVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanCereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan CerealVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: