Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Weight per 300 calories

Sunflower Seeds

51.4g

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

82g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular. It has very high energy density when compared to other foods. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

31%

21%

48%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

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

8.08%7.84g

26.4 gvs7.84 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

4.25%1.36g

2.3 gvs1.36 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

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

31%40.5g

10.3 gvs40.5 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

8.07%5.85g

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

1.35 gvs5.85 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

25.7%9.75g

4.4 gvs9.75 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

46%25.8g

10.7 gvs25.8 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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

0.17%1.54μg

Vitamin A

0.55%4.9μg

RAE, retinol activity equivalents

1.54 μgvs4.9 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

135%1.6mg

Thiamine

0.76 mgvs1.6 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

49%0.64mg

Riboflavin

0.18 mgvs0.64 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

28.6%4.57mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs4.57 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

23%1.15mg

Pantothenic acid

0.58 mgvs1.15 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

38%0.49mg

Pyridoxine

0.69 mgvs0.49 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

137%548μg

Folates and Folic Acid

117 μgvs548 μg

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

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0%0μg

Vitamin B12

7.17%0.17μg

Cobalamin

0 μgvs0.17 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

5.46%4.9mg

Ascorbic acid

0.72 mgvs4.9 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 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

105%16mg

Tocopherols and Tocotrienols

18 mgvs16 mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

4%40mg

Calcium

4.1%41mg

40 mgvs41 mg

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

Find Nuts and Seeds rich in Calcium

103%0.92mg

Copper

56.5%0.51mg

0.92 mgvs0.51 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 .

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33.7%2.7mg

Iron

85.5%6.84mg

2.7 mgvs6.84 mg

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

Find Nuts and Seeds rich in Iron

39.8%167mg

Magnesium

61%257mg

167 mgvs257 mg

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

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43.6%1mg

Manganese

680%15.6mg

1 mgvs15.6 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

132%926mg

339 mgvs926 mg

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

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9.75%331mg

Potassium

26.4%899mg

331 mgvs899 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

0.33%4.9mg

4.62 mgvs4.9 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

119%13mg

2.57 mgvs13 mg

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

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0.066%2.43g

Water

0.11%3.9g

2.43 gvs3.9 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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

Dried Sunflower Seed Kernels have 1.4 times more Vitamin B6 than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B5, 4.7 times more Vitamin B9, more Vitamin B12 and 6.8 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Vitamin B3 and Vitamin E per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

Dried Sunflower Seed Kernels have 1.8 times more Copper than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 2.5 times more Iron, 1.5 times more Magnesium, 15.6 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 5.1 times more Zinc than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 3.4 times more Fat and 1.7 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 3.9 times more Carbohydrate, 4.3 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 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, SUN COUNTRY, KRETSCHMER Wheat Germ, RegularVS Roasted Sunflower SeedsSunflower SeedsVS Dry Quick QUAKER OatsCereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, RegularVS Dry Quick QUAKER Oats

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: