Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 300 calories

Sunflower Seeds

51.4g

Cereals ready-to-eat, RALSTON Crispy Hexagons

79.2g

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

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, RALSTON Crispy Hexagons

92%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, RALSTON Crispy Hexagons

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

0.78%0.75g

26.4 gvs0.75 g

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

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7.15%2.3g

Saturated Fat

0.65%0.21g

2.3 gvs0.21 g

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

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1.93%0.031g

Omega 3

0.64%0.01g

0.031 gvs0.01 g

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

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69.7%12g

Omega 6

1.57%0.27g

12 gvs0.27 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

53%68.7g

10.3 gvs68.7 g

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

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1.86%1.35g

Sugars

15%11g

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

1.35 gvs11 g

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

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Fructose

0.055%0.04g

≤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 gvs0.04 g

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

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Glucose

%0g

NA gvs0 g

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

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%1.3g

Sucrose

%11g

1.3 gvs11 g

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

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11.6%4.4g

Fiber

3.12%1.2g

4.4 gvs1.2 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

8.4%4.7g

10.7 gvs4.7 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, RALSTON Crispy Hexagons

0.17%1.54μg

Vitamin A

110%994μg

RAE, retinol activity equivalents

1.54 μgvs994 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

119%1.43mg

Thiamine

0.76 mgvs1.43 mg

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

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14%0.18mg

Vitamin B2

125%1.62mg

Riboflavin

0.18 mgvs1.62 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

119%19mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs19 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

3.64%0.18mg

Pantothenic acid

0.58 mgvs0.18 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

147%1.9mg

Pyridoxine

0.69 mgvs1.9 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

191%765μg

Folates and Folic Acid

117 μgvs765 μg

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

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0%0μg

Vitamin B12

239%5.73μg

Cobalamin

0 μgvs5.73 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

18.2%16.4mg

Ascorbic acid

0.72 mgvs16.4 mg

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

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0%0IU

Vitamin D

45.5%273IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs273 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

0.26%0.04mg

Tocopherols and Tocotrienols

18 mgvs0.04 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, RALSTON Crispy Hexagons

4%40mg

Calcium

0.63%6.33mg

40 mgvs6.33 mg

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

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103%0.92mg

Copper

11.5%0.1mg

0.92 mgvs0.1 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

276%22mg

2.7 mgvs22 mg

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

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39.8%167mg

Magnesium

3%12.7mg

167 mgvs12.7 mg

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

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43.6%1mg

Manganese

22.5%0.52mg

1 mgvs0.52 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

7.12%50mg

339 mgvs50 mg

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

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9.75%331mg

Potassium

5.2%177mg

331 mgvs177 mg

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

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49.5%27.2μg

Selenium

3.17%1.74μg

27.2 μgvs1.74 μg

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

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0.31%4.62mg

Sodium

27.3%409mg

4.62 mgvs409 mg

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

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23.3%2.57mg

Zinc

53.5%5.9mg

2.57 mgvs5.9 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

0.087%3.22g

2.43 gvs3.22 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, RALSTON Crispy Hexagons:

Dried Sunflower Seed Kernels have 3.2 times more Vitamin B5 and 456.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 645.1 times more Vitamin A, 1.9 times more Vitamin B1, 8.9 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12, 22.8 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, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

Dried Sunflower Seed Kernels have 6.3 times more Calcium, 8.9 times more Copper, 13.2 times more Magnesium, 1.9 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Potassium and 15.6 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 8.2 times more Iron, 88.5 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 35.2 times more Fat, 11 times more Saturated Fat, 44.4 times more Omega 6, 3.7 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 6.7 times more Carbohydrate and 8.1 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals ready-to-eat, RALSTON Crispy HexagonsVS Roasted Sunflower SeedsSunflower SeedsVS Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltCereals ready-to-eat, RALSTON Crispy HexagonsVS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: