Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Roasted Sunflower Seeds

Weight per 300 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

79.4g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan, which is very high in comparison to other foods. Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

16%

76%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs 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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5.8%5.63g

Fat

26.5%25.7g

5.63 gvs25.7 g

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

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2%0.63g

Saturated Fat

8.4%2.7g

0.63 gvs2.7 g

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

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5.7%0.091g

Omega 3

2.22%0.036g

0.091 gvs0.036 g

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

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9.27%1.58g

Omega 6

99%17g

1.58 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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45.4%59g

Carbohydrate

9.54%12.4g

59 gvs12.4 g

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

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26.4%19g

Sugars

1.94%1.4g

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

19 gvs1.4 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

NA gvsNA g

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

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19.4%7.4g

Fiber

15%5.72g

7.4 gvs5.72 g

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

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11%6.27g

Protein

17.8%9.96g

6.27 gvs9.96 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, Raisin, Date & Pecanvs Roasted Sunflower Seeds

36%323μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

323 μgvs0 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

46.3%0.56mg

Vitamin B1

4.55%0.055mg

Thiamine

0.56 mgvs0.055 mg

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

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49%0.63mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.63 mgvs0.13 mg

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

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45%7.22mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

7.22 mgvs3.63 mg

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

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Vitamin B5

72.6%3.63mg

Pantothenic acid

NA mgvs3.63 mg

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

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55%0.71mg

Vitamin B6

32%0.41mg

Pyridoxine

0.71 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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36%144μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

144 μgvs122 μg

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

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89.3%2.14μg

Vitamin B12

0%0μg

Cobalamin

2.14 μgvs0 μg

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

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0.44%0.4mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.4 mgvs0.72 mg

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

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9.66%58IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

58 IUvs0 IU

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

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3%0.45mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.45 mgvs13.5 mg

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

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1.7%2.06μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

2.06 μgvs1.4 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, Raisin, Date & Pecanvs Roasted Sunflower Seeds

3.1%31mg

Calcium

3.6%36mg

31 mgvs36 mg

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

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35.3%0.32mg

Copper

105%0.94mg

0.32 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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163%13mg

Iron

24.5%1.96mg

13 mgvs1.96 mg

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

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16.4%69mg

Magnesium

16%66.5mg

69 mgvs66.5 mg

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

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Manganese

47.3%1.1mg

NA 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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28.7%201mg

Phosphorus

85%595mg

201 mgvs595 mg

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

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8.82%300mg

Potassium

13%438mg

300 mgvs438 mg

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

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44%24μg

Selenium

74.3%41μg

24 μgvs41 μg

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

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13%196mg

Sodium

0.1%1.55mg

196 mgvs1.55 mg

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

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16%1.75mg

Zinc

24.8%2.73mg

1.75 mgvs2.73 mg

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

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0.18%6.75g

Water

0.017%0.62g

6.75 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 ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have more Vitamin A, 10.2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 29.7 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Dry Roasted Sunflower Seed Kernels no Salt 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, Raisin, Date & Pecan vs Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 6.6 times more Iron and 126.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Copper, 3 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium and 1.6 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 2.6 times more Omega 3, 4.8 times more Carbohydrate, 13.6 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Fat, 4.2 times more Saturated Fat, 10.7 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice DrinkRoasted Sunflower SeedsVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: