Comparing Nutrients in 300 calories Cereals ready-to-eat, WEETABIX whole grain cerealVS Roasted Sunflower Seeds

Weight per 300 calories

Cereals ready-to-eat, WEETABIX whole grain cereal

81g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals ready-to-eat, WEETABIX whole grain cereal, which is very high in comparison to other foods. Cereals ready-to-eat, WEETABIX whole grain cereal having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, WEETABIX whole grain cereal or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, WEETABIX whole grain cereal

12%

82%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, WEETABIX whole grain 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 .

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2.4%2.3g

Fat

26.5%25.7g

2.3 gvs25.7 g

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

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1.2%0.39g

Saturated Fat

8.4%2.7g

0.39 gvs2.7 g

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

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2.9%0.046g

Omega 3

2.22%0.036g

0.046 gvs0.036 g

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

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5.27%0.9g

Omega 6

99%17g

0.9 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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50.7%66g

Carbohydrate

9.54%12.4g

66 gvs12.4 g

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

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6.37%4.6g

Sugars

1.94%1.4g

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

4.6 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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24.3%9.2g

Fiber

15%5.72g

9.2 gvs5.72 g

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

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16.5%9.24g

Protein

17.8%9.96g

9.24 gvs9.96 g

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

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Vitamins

Cereals ready-to-eat, WEETABIX whole grain 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

130%1.56mg

Vitamin B1

4.55%0.055mg

Thiamine

1.56 mgvs0.055 mg

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

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61%0.79mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.79 mgvs0.13 mg

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

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29%4.62mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

4.62 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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28.6%0.37mg

Vitamin B6

32%0.41mg

Pyridoxine

0.37 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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9.3%37μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

37 μgvs122 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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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 .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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5.3%0.79mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.79 mgvs13.5 mg

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

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1.2%1.46μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

1.46 μgvs1.4 μg

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

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Minerals

Cereals ready-to-eat, WEETABIX whole grain cerealvs Roasted Sunflower Seeds

4.6%46mg

Calcium

3.6%36mg

46 mgvs36 mg

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

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56%0.5mg

Copper

105%0.94mg

0.5 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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130%10.4mg

Iron

24.5%1.96mg

10.4 mgvs1.96 mg

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

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17.7%74.4mg

Magnesium

16%66.5mg

74.4 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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20%139mg

Phosphorus

85%595mg

139 mgvs595 mg

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

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10.2%347mg

Potassium

13%438mg

347 mgvs438 mg

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

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8.67%4.77μg

Selenium

74.3%41μg

4.77 μgvs41 μg

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

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20%300mg

Sodium

0.1%1.55mg

300 mgvs1.55 mg

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

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12.6%1.4mg

Zinc

24.8%2.73mg

1.4 mgvs2.73 mg

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

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0.066%2.43g

Water

0.017%0.62g

2.43 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, WEETABIX whole grain cereal vs Roasted Sunflower Seeds:

Cereals ready-to-eat, WEETABIX whole grain cereal have 28.5 times more Vitamin B1, 6.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B9 and 17 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
Both Cereals ready-to-eat, WEETABIX whole grain cereal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 300 kcal.
Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, WEETABIX whole grain cereal vs Roasted Sunflower Seeds:

Cereals ready-to-eat, WEETABIX whole grain cereal have 1.3 times more Calcium, 5.3 times more Iron and 194 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 4.3 times more Phosphorus, 1.3 times more Potassium, 8.6 times more Selenium and 2 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
Both Cereals ready-to-eat, WEETABIX whole grain cereal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, WEETABIX whole grain cereal have 5.3 times more Carbohydrate, 3.3 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 11.1 times more Fat, 6.9 times more Saturated Fat and 18.9 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
Both Cereals ready-to-eat, WEETABIX whole grain cereal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, WEETABIX whole grain cerealVS Snacks, popcorn, home-prepared, oil-popped, unsaltedRoasted Sunflower SeedsVS Snacks, popcorn, home-prepared, oil-popped, unsaltedCereals ready-to-eat, WEETABIX whole grain cerealVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, WEETABIX whole grain cerealVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, WEETABIX whole grain cereal or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: