Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 300 calories

Sunflower Seeds

51.4g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

67.7g

Sunflower Seeds have 1.3 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal having very high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

23%

73%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

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

8%7.77g

26.4 gvs7.77 g

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

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7.15%2.3g

Saturated Fat

3.5%1.12g

2.3 gvs1.12 g

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

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1.93%0.031g

Omega 3

0.031 gvsNA g

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

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69.7%12g

Omega 6

12 gvsNA 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

41.6%54g

10.3 gvs54 g

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

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1.86%1.35g

Sugars

33%24g

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

1.35 gvs24 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 .

Find Nuts and Seeds rich in Sucrose

11.6%4.4g

Fiber

8.38%3.2g

4.4 gvs3.2 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

5.93%3.3g

10.7 gvs3.3 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, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

0.17%1.54μg

Vitamin A

37.6%339μg

RAE, retinol activity equivalents

1.54 μgvs339 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

84.7%1mg

Thiamine

0.76 mgvs1 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

83.3%1.1mg

Riboflavin

0.18 mgvs1.1 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

83%13.3mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs13.3 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

102%1.33mg

Pyridoxine

0.69 mgvs1.33 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

113%452μg

Folates and Folic Acid

117 μgvs452 μg

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

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0%0μg

Vitamin B12

141%3.4μg

Cobalamin

0 μgvs3.4 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%17mg

Ascorbic acid

0.72 mgvs17 mg

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

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0%0IU

Vitamin D

14.7%88IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs88 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

4.38%0.66mg

Tocopherols and Tocotrienols

18 mgvs0.66 mg

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

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0%0μg

Vitamin K

0.9%1.1μg

Phytomenadione or phylloquinone

0 μgvs1.1 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

4%40mg

Calcium

23%229mg

40 mgvs229 mg

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

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103%0.92mg

Copper

0.92 mgvsNA 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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33.7%2.7mg

Iron

290%23.2mg

2.7 mgvs23.2 mg

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

Find Nuts and Seeds rich in Iron

39.8%167mg

Magnesium

6.13%25.7mg

167 mgvs25.7 mg

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

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43.6%1mg

Manganese

1 mgvsNA 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

17%119mg

339 mgvs119 mg

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

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9.75%331mg

Potassium

3.57%121mg

331 mgvs121 mg

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

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49.5%27.2μg

Selenium

27.2 μgvsNA 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

21%313mg

4.62 mgvs313 mg

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

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23.3%2.57mg

Zinc

90%9.94mg

2.57 mgvs9.94 mg

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

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0.066%2.43g

Water

0.02%0.74g

2.43 gvs0.74 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, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

Dried Sunflower Seed Kernels have 27.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 219.7 times more Vitamin A, 1.3 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, 23.5 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, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

Dried Sunflower Seed Kernels have 6.5 times more Magnesium, 2.8 times more Phosphorus and 2.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 5.7 times more Calcium, 8.6 times more Iron, 67.7 times more Sodium and 3.9 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 3.4 times more Fat, 2 times more Saturated Fat, 1.4 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 5.3 times more Carbohydrate and 17.8 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal 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, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealVS Roasted Sunflower SeedsSunflower SeedsVS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dryCereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealVS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: