Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Weight per 300 calories

Sunflower Seeds

51.4g

Cereals ready-to-eat, POST SELECTS Blueberry Morning

76g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST SELECTS Blueberry Morning. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST SELECTS Blueberry Morning having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, POST SELECTS Blueberry Morning?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, POST SELECTS Blueberry Morning

12%

82%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, POST SELECTS Blueberry Morning

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

27.3%26.4g

Fat

4.15%4.03g

26.4 gvs4.03 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

1.42%0.46g

2.3 gvs0.46 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

6.7%0.11g

0.031 gvs0.11 g

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

Find Nuts and Seeds rich in Omega 3

69.7%12g

Omega 6

6.07%1.03g

12 gvs1.03 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Cholesterol

7.9%10.3g

Carbohydrate

47.7%62g

10.3 gvs62 g

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

Find Nuts and Seeds rich in Carbohydrate

1.86%1.35g

Sugars

30.6%22g

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

1.35 gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

%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

9.4%3.57g

4.4 gvs3.57 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

8.8%4.94g

10.7 gvs4.94 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 SELECTS Blueberry Morning

0.17%1.54μg

Vitamin A

33.8%304μg

RAE, retinol activity equivalents

1.54 μgvs304 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

44.3%0.53mg

Thiamine

0.76 mgvs0.53 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

46.7%0.61mg

Riboflavin

0.18 mgvs0.61 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

43%6.9mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs6.9 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

52.6%0.68mg

Pyridoxine

0.69 mgvs0.68 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

29%117μg

Vitamin B9

34.6%138μg

Folates and Folic Acid

117 μgvs138 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

85.4%2.05μg

Cobalamin

0 μgvs2.05 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

0.76%0.68mg

Ascorbic acid

0.72 mgvs0.68 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

9.24%55.4IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs55.4 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

7.9%1.2mg

Tocopherols and Tocotrienols

18 mgvs1.2 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

8.04%9.65μg

Phytomenadione or phylloquinone

0 μgvs9.65 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Cereals ready-to-eat, POST SELECTS Blueberry Morning

4%40mg

Calcium

3.1%31mg

40 mgvs31 mg

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

Find Nuts and Seeds rich in Calcium

103%0.92mg

Copper

17%0.15mg

0.92 mgvs0.15 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride

33.7%2.7mg

Iron

31.3%2.5mg

2.7 mgvs2.5 mg

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

Find Nuts and Seeds rich in Iron

39.8%167mg

Magnesium

10.3%43.3mg

167 mgvs43.3 mg

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

Find Nuts and Seeds rich in Magnesium

43.6%1mg

Manganese

1 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum

48.4%339mg

Phosphorus

17.6%123mg

339 mgvs123 mg

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

Find Nuts and Seeds rich in Phosphorus

9.75%331mg

Potassium

4.36%148mg

331 mgvs148 mg

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

Find Nuts and Seeds rich in Potassium

49.5%27.2μg

Selenium

23%12.7μg

27.2 μgvs12.7 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

17.3%259mg

4.62 mgvs259 mg

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

Find Nuts and Seeds rich in Sodium

23.3%2.57mg

Zinc

11%1.2mg

2.57 mgvs1.2 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

0.096%3.57g

2.43 gvs3.57 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1 and 15.2 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 197.1 times more Vitamin A, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST SELECTS Blueberry Morning have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

Dried Sunflower Seed Kernels have 1.3 times more Calcium, 6.1 times more Copper, 3.9 times more Magnesium, 2.8 times more Phosphorus, 2.2 times more Potassium, 2.1 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 56 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST SELECTS Blueberry Morning have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 6.6 times more Fat, 5 times more Saturated Fat, 11.5 times more Omega 6, 1.2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 3.5 times more Omega 3, 6 times more Carbohydrate and 16.5 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST SELECTS Blueberry Morning have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning 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 SELECTS Blueberry MorningVS Roasted Sunflower SeedsSunflower SeedsVS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dryCereals ready-to-eat, POST SELECTS Blueberry MorningVS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, POST SELECTS Blueberry Morning?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: