Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Weight per 300 calories

Sunflower Seeds

51.4g

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

77g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

10%

20%

70%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

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

6.98%6.77g

26.4 gvs6.77 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

2.64%0.85g

2.3 gvs0.85 g

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

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1.93%0.031g

Omega 3

20%0.32g

0.031 gvs0.32 g

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

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69.7%12g

Omega 6

13.7%2.32g

12 gvs2.32 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

42%54.5g

10.3 gvs54.5 g

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

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1.86%1.35g

Sugars

18.6%13.5g

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

1.35 gvs13.5 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

22.7%8.6g

4.4 gvs8.6 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

13.5%7.54g

10.7 gvs7.54 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, POST GREAT GRAINS Banana Nut Crunch

0.17%1.54μg

Vitamin A

32.3%291μg

RAE, retinol activity equivalents

1.54 μgvs291 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

38.5%0.46mg

Thiamine

0.76 mgvs0.46 mg

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

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14%0.18mg

Vitamin B2

41.4%0.54mg

Riboflavin

0.18 mgvs0.54 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

41%6.54mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs6.54 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

47.3%0.62mg

Pyridoxine

0.69 mgvs0.62 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

65%261μg

Folates and Folic Acid

117 μgvs261 μg

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

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0%0μg

Vitamin B12

80%1.92μg

Cobalamin

0 μgvs1.92 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

0.085%0.077mg

Ascorbic acid

0.72 mgvs0.077 mg

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

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0%0IU

Vitamin D

8.7%52.3IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs52.3 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

8.4%1.26mg

Tocopherols and Tocotrienols

18 mgvs1.26 mg

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

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0%0μg

Vitamin K

2.3%2.77μg

Phytomenadione or phylloquinone

0 μgvs2.77 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

4%40mg

Calcium

3.4%34mg

40 mgvs34 mg

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

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103%0.92mg

Copper

30.8%0.28mg

0.92 mgvs0.28 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

269%21.5mg

2.7 mgvs21.5 mg

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

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39.8%167mg

Magnesium

18%75.4mg

167 mgvs75.4 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

30.7%215mg

339 mgvs215 mg

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

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9.75%331mg

Potassium

7.9%268mg

331 mgvs268 mg

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

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49.5%27.2μg

Selenium

44.8%24.6μg

27.2 μgvs24.6 μg

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

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0.31%4.62mg

Sodium

12.2%183mg

4.62 mgvs183 mg

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

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23.3%2.57mg

Zinc

17.5%1.92mg

2.57 mgvs1.92 mg

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

Find Nuts and Seeds rich in Zinc

0.066%2.43g

Water

0.12%4.3g

2.43 gvs4.3 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, POST GREAT GRAINS Banana Nut Crunch:

Dried Sunflower Seed Kernels have 1.6 times more Vitamin B1 and 14.3 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 188.7 times more Vitamin A, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Vitamin B6 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

Dried Sunflower Seed Kernels have 3.3 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 8 times more Iron and 39.6 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Calcium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 3.9 times more Fat, 2.7 times more Saturated Fat, 5.1 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 10.5 times more Omega 3, 5.3 times more Carbohydrate, 10 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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, POST GREAT GRAINS Banana Nut CrunchVS Roasted Sunflower SeedsSunflower SeedsVS Syrups, sugar freeCereals ready-to-eat, POST GREAT GRAINS Banana Nut CrunchVS Syrups, sugar free

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: