Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

84.5g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

13%

83%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

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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26.5%25.7g

Fat

1.23%1.2g

25.7 gvs1.2 g

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

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8.4%2.7g

Saturated Fat

0.67%0.21g

2.7 gvs0.21 g

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

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2.22%0.036g

Omega 3

1.95%0.031g

0.036 gvs0.031 g

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

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99%17g

Omega 6

2.94%0.5g

17 gvs0.5 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.54%12.4g

Carbohydrate

46.7%60.7g

12.4 gvs60.7 g

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

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1.94%1.4g

Sugars

0.55%0.4g

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

1.4 gvs0.4 g

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

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Fructose

0%0g

≤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 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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Sucrose

%0.33g

NA gvs0.33 g

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

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15%5.72g

Fiber

9.8%3.7g

5.72 gvs3.7 g

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

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17.8%9.96g

Protein

17.5%9.8g

9.96 gvs9.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Sunflower Seedsvs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.55%0.055mg

Vitamin B1

53.5%0.64mg

Thiamine

0.055 mgvs0.64 mg

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

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9.75%0.13mg

Vitamin B2

27%0.35mg

Riboflavin

0.13 mgvs0.35 mg

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

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22.7%3.63mg

Vitamin B3

44.8%7.16mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs7.16 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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72.6%3.63mg

Vitamin B5

10.5%0.52mg

Pantothenic acid

3.63 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32%0.41mg

Vitamin B6

5.85%0.076mg

Pyridoxine

0.41 mgvs0.076 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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30.5%122μg

Vitamin B9

Folates and Folic Acid

122 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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89.7%13.5mg

Vitamin E

2.1%0.31mg

Tocopherols and Tocotrienols

13.5 mgvs0.31 mg

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

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1.16%1.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.4 μgvs0 μg

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

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Minerals

Roasted Sunflower Seedsvs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

3.6%36mg

Calcium

74.5%745mg

36 mgvs745 mg

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

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105%0.94mg

Copper

19.3%0.17mg

0.94 mgvs0.17 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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24.5%1.96mg

Iron

338%27mg

1.96 mgvs27 mg

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

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16%66.5mg

Magnesium

9.26%39mg

66.5 mgvs39 mg

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

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47.3%1.1mg

Manganese

50.2%1.16mg

1.1 mgvs1.16 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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85%595mg

Phosphorus

48%336mg

595 mgvs336 mg

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

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13%438mg

Potassium

3.98%135mg

438 mgvs135 mg

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

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74.3%41μg

Selenium

41 μgvsNA μg

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

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0.1%1.55mg

Sodium

18.5%277mg

1.55 mgvs277 mg

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

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24.8%2.73mg

Zinc

10.4%1.14mg

2.73 mgvs1.14 mg

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

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0.017%0.62g

Water

0.26%9.77g

0.62 gvs9.77 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 Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

Dry Roasted Sunflower Seed Kernels no Salt have 6.9 times more Vitamin B5, 5.4 times more Vitamin B6 and 43 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 11.8 times more Vitamin B1, 2.8 times more Vitamin B2 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 3.2 times more Potassium and 2.4 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 20.7 times more Calcium, 13.8 times more Iron and 179.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 21.5 times more Fat, 12.6 times more Saturated Fat, 33.8 times more Omega 6 and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 4.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Energy and Protein per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltCereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: