Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 300 calories

Sunflower Seeds

51.4g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

80.6g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS. It has very high energy density when compared to other foods. Cereals ready-to-eat, GENERAL MILLS, CHEERIOS having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

12%

15%

73%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

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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27.3%26.4g

Fat

5.5%5.32g

26.4 gvs5.32 g

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

Find Nuts and Seeds rich in Fat

7.15%2.3g

Saturated Fat

4.03%1.3g

2.3 gvs1.3 g

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

Find Nuts and Seeds rich in Saturated Fat

1.93%0.031g

Omega 3

3.43%0.055g

0.031 gvs0.055 g

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

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69.7%12g

Omega 6

10.4%1.77g

12 gvs1.77 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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7.9%10.3g

Carbohydrate

45.4%59g

10.3 gvs59 g

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

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1.86%1.35g

Sugars

5%3.63g

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

1.35 gvs3.63 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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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

21.4%8.15g

4.4 gvs8.15 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

18%10g

10.7 gvs10 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

0.17%1.54μg

Vitamin A

88.7%798μg

RAE, retinol activity equivalents

1.54 μgvs798 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

63.4%0.76mg

Vitamin B1

87.4%1.05mg

Thiamine

0.76 mgvs1.05 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

6.2%0.081mg

Riboflavin

0.18 mgvs0.081 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

26.8%4.3mg

Vitamin B3

90%14.4mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs14.4 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

Pantothenic acid

0.58 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

111%1.44mg

Pyridoxine

0.69 mgvs1.44 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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29%117μg

Vitamin B9

144%576μg

Folates and Folic Acid

117 μgvs576 μg

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

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0%0μg

Vitamin B12

227%5.46μg

Cobalamin

0 μgvs5.46 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

19%17.3mg

Ascorbic acid

0.72 mgvs17.3 mg

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

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0%0IU

Vitamin D

19.2%115IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs115 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

120%18mg

Vitamin E

2.2%0.33mg

Tocopherols and Tocotrienols

18 mgvs0.33 mg

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

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0%0μg

Vitamin K

1.34%1.6μg

Phytomenadione or phylloquinone

0 μgvs1.6 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

4%40mg

Calcium

28.8%288mg

40 mgvs288 mg

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

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103%0.92mg

Copper

34.7%0.31mg

0.92 mgvs0.31 mg

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

Find Nuts and Seeds rich in Copper

Fluoride

0%0μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs0 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.7%2.7mg

Iron

291%23.3mg

2.7 mgvs23.3 mg

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

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39.8%167mg

Magnesium

22%92mg

167 mgvs92 mg

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

Find Nuts and Seeds rich in Magnesium

43.6%1mg

Manganese

125%2.87mg

1 mgvs2.87 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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48.4%339mg

Phosphorus

41%288mg

339 mgvs288 mg

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

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9.75%331mg

Potassium

15%510mg

331 mgvs510 mg

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

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49.5%27.2μg

Selenium

36.5%20μg

27.2 μgvs20 μg

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

Find Nuts and Seeds rich in Selenium

0.31%4.62mg

Sodium

26.7%401mg

4.62 mgvs401 mg

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

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23.3%2.57mg

Zinc

98%11mg

2.57 mgvs11 mg

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

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0.066%2.43g

Water

0.082%3.03g

2.43 gvs3.03 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 Sunflower Seeds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

Dried Sunflower Seed Kernels have 2.3 times more Vitamin B2 and 54.6 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 518.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 2.1 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, 24 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

Dried Sunflower Seed Kernels have 3 times more Copper, 1.8 times more Magnesium and 1.4 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 7.2 times more Calcium, 8.6 times more Iron, 2.9 times more Manganese, 1.5 times more Potassium, 86.7 times more Sodium and 4.2 times more Zinc than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 5 times more Fat, 1.8 times more Saturated Fat and 6.7 times more Omega 6 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 1.8 times more Omega 3, 5.7 times more Carbohydrate, 2.7 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have similar amounts of Energy and Protein per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals ready-to-eat, GENERAL MILLS, CHEERIOSVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, POST, COCOA PEBBLESCereals ready-to-eat, GENERAL MILLS, CHEERIOSVS Cereals ready-to-eat, POST, COCOA PEBBLES

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: