Comparing Nutrients in 300 calories Sunflower SeedsVS POST, GRAPE-NUTS Flakes

Weight per 300 calories

Sunflower Seeds

51.4g

POST, GRAPE-NUTS Flakes

79.8g

Sunflower Seeds have 1.6 times more energy per 100g than POST, GRAPE-NUTS Flakes. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Flakes having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or POST, GRAPE-NUTS Flakes?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

POST, GRAPE-NUTS Flakes

83%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs POST, GRAPE-NUTS Flakes

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

3.04%2.95g

26.4 gvs2.95 g

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

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7.15%2.3g

Saturated Fat

1.25%0.4g

2.3 gvs0.4 g

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

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1.93%0.031g

Omega 3

6.4%0.1g

0.031 gvs0.1 g

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

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69.7%12g

Omega 6

6.44%1.1g

12 gvs1.1 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

50.3%65.4g

10.3 gvs65.4 g

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

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1.86%1.35g

Sugars

16.7%12g

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

1.35 gvs12 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

21.4%8.14g

4.4 gvs8.14 g

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

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19%10.7g

Protein

13.4%7.5g

10.7 gvs7.5 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 POST, GRAPE-NUTS Flakes

0.17%1.54μg

Vitamin A

68.7%618μg

RAE, retinol activity equivalents

1.54 μgvs618 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

86.4%1.04mg

Thiamine

0.76 mgvs1.04 mg

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

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14%0.18mg

Vitamin B2

92%1.2mg

Riboflavin

0.18 mgvs1.2 mg

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

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26.8%4.3mg

Vitamin B3

85.8%13.7mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs13.7 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

104%1.36mg

Pyridoxine

0.69 mgvs1.36 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

138%551μg

Folates and Folic Acid

117 μgvs551 μg

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

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0%0μg

Vitamin B12

173%4.15μg

Cobalamin

0 μgvs4.15 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%0mg

Ascorbic acid

0.72 mgvs0 mg

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

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0%0IU

Vitamin D

18.4%110IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs110 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

4.3%0.65mg

Tocopherols and Tocotrienols

18 mgvs0.65 mg

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

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0%0μg

Vitamin K

1.73%2.07μg

Phytomenadione or phylloquinone

0 μgvs2.07 μg

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

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Minerals

Sunflower Seedsvs POST, GRAPE-NUTS Flakes

4%40mg

Calcium

2.87%28.7mg

40 mgvs28.7 mg

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

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103%0.92mg

Copper

26.6%0.24mg

0.92 mgvs0.24 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

278%22.3mg

2.7 mgvs22.3 mg

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

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39.8%167mg

Magnesium

19%80.6mg

167 mgvs80.6 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

32%223mg

339 mgvs223 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

69.3%38μg

27.2 μgvs38 μg

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

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0.31%4.62mg

Sodium

25%375mg

4.62 mgvs375 mg

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

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23.3%2.57mg

Zinc

56.6%6.22mg

2.57 mgvs6.22 mg

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

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0.066%2.43g

Water

0.071%2.63g

2.43 gvs2.63 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 POST, GRAPE-NUTS Flakes:

Dried Sunflower Seed Kernels have 28 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 401.2 times more Vitamin A, 1.4 times more Vitamin B1, 6.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

Dried Sunflower Seed Kernels have 1.4 times more Calcium, 3.9 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus and 1.2 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8.3 times more Iron, 1.4 times more Selenium, 81.1 times more Sodium and 2.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 9 times more Fat, 5.7 times more Saturated Fat, 10.8 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3.3 times more Omega 3, 6.4 times more Carbohydrate, 9 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsPOST, GRAPE-NUTS FlakesVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, QUAKER, KING VITAMANPOST, GRAPE-NUTS FlakesVS Cereals ready-to-eat, QUAKER, KING VITAMAN

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS POST, GRAPE-NUTS Flakes

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or POST, GRAPE-NUTS Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: