Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cerealVS Roasted Sunflower Seeds

Weight per 300 calories

Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal

86.2g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal

12%

83%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cerealvs 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 .

Find Breakfast Cereals rich in Energy

1.8%1.73g

Fat

26.5%25.7g

1.73 gvs25.7 g

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

Find Breakfast Cereals rich in Fat

1.1%0.35g

Saturated Fat

8.4%2.7g

0.35 gvs2.7 g

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

Find Breakfast Cereals rich in Saturated Fat

Omega 3

2.22%0.036g

NA gvs0.036 g

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

Find Breakfast Cereals rich in Omega 3

Omega 6

99%17g

NA gvs17 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

53.7%70g

Carbohydrate

9.54%12.4g

70 gvs12.4 g

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

Find Breakfast Cereals rich in Carbohydrate

0.96%0.7g

Sugars

1.94%1.4g

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

0.7 gvs1.4 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

NA gvsNA g

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

Find Breakfast Cereals rich in Sucrose

26.8%10g

Fiber

15%5.72g

10 gvs5.72 g

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

Find Breakfast Cereals rich in Fiber

17.3%9.7g

Protein

17.8%9.96g

9.7 gvs9.96 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, QUAKER, Shredded Wheat, bagged cerealvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 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

16.2%0.19mg

Vitamin B1

4.55%0.055mg

Thiamine

0.19 mgvs0.055 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

6.96%0.091mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.091 mgvs0.13 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

28.2%4.5mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

4.5 mgvs3.63 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

72.6%3.63mg

Pantothenic acid

NA mgvs3.63 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

17%0.22mg

Vitamin B6

32%0.41mg

Pyridoxine

0.22 mgvs0.41 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

11%44μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

44 μgvs122 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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%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 .

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 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

0%0mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0 mgvs13.5 mg

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

Find Breakfast Cereals rich in Vitamin E

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 .

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cerealvs Roasted Sunflower Seeds

3.88%38.8mg

Calcium

3.6%36mg

38.8 mgvs36 mg

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

Find Breakfast Cereals rich in Calcium

Copper

105%0.94mg

NA mgvs0.94 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

36%2.87mg

Iron

24.5%1.96mg

2.87 mgvs1.96 mg

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

Find Breakfast Cereals rich in Iron

35.3%148mg

Magnesium

16%66.5mg

148 mgvs66.5 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

47.3%1.1mg

NA mgvs1.1 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

44.6%312mg

Phosphorus

85%595mg

312 mgvs595 mg

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

Find Breakfast Cereals rich in Phosphorus

9.08%309mg

Potassium

13%438mg

309 mgvs438 mg

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

Find Breakfast Cereals rich in Potassium

Selenium

74.3%41μg

NA μgvs41 μg

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

Find Breakfast Cereals rich in Selenium

0.23%3.45mg

Sodium

0.1%1.55mg

3.45 mgvs1.55 mg

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

Find Breakfast Cereals rich in Sodium

20%2.2mg

Zinc

24.8%2.73mg

2.2 mgvs2.73 mg

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

Find Breakfast Cereals rich in Zinc

0.098%3.62g

Water

0.017%0.62g

3.62 gvs0.62 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, QUAKER, Shredded Wheat, bagged cereal vs Roasted Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal have 3.6 times more Vitamin B1 and 1.2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin E than Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal.
Both Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal vs Roasted Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal have 1.5 times more Iron and 2.2 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal.
Both Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal have 5.6 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14.8 times more Fat and 7.7 times more Saturated Fat than Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal.
Both Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
Both Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal 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, QUAKER, Shredded Wheat, bagged cerealVS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, RegularRoasted Sunflower SeedsVS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, RegularCereals ready-to-eat, QUAKER, Shredded Wheat, bagged cerealVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cerealVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: