Comparing Nutrients in 100 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHERVS Roasted Sunflower Seeds

Weight per 100 calories

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

27.5g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER, which is very high in comparison to other foods. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER having high energy density.

Which food has more nutrients per 100 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

17%

18%

65%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Cereals, QUAKER, Oat Bran, QUAKER/MOTHERvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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2.26%2.2g

Fat

8.82%8.56g

2.2 gvs8.56 g

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

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1.23%0.39g

Saturated Fat

2.8%0.9g

0.39 gvs0.9 g

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

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Omega 3

0.74%0.012g

NA gvs0.012 g

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

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Omega 6

33%5.63g

NA gvs5.63 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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13.3%17.3g

Carbohydrate

3.2%4.14g

17.3 gvs4.14 g

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

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0.54%0.39g

Sugars

0.65%0.47g

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

0.39 gvs0.47 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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Sucrose

NA gvsNA g

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

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10.3%3.93g

Fiber

5%1.9g

3.93 gvs1.9 g

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

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8.35%4.68g

Protein

5.93%3.32g

4.68 gvs3.32 g

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

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Vitamins

Cereals, QUAKER, Oat Bran, QUAKER/MOTHERvs Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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22.2%0.27mg

Vitamin B1

1.5%0.018mg

Thiamine

0.27 mgvs0.018 mg

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

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6.34%0.082mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.082 mgvs0.042 mg

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

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1.37%0.22mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.22 mgvs1.2 mg

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

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4.67%0.23mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.23 mgvs1.2 mg

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

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2.32%0.03mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.03 mgvs0.14 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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2.6%10.4μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

10.4 μgvs40.7 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 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 .

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Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

NA mgvs4.5 mg

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

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Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

NA μgvs0.46 μg

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

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Minerals

Cereals, QUAKER, Oat Bran, QUAKER/MOTHERvs Roasted Sunflower Seeds

2.17%21.7mg

Calcium

1.2%12mg

21.7 mgvs12 mg

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

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9.16%0.082mg

Copper

35%0.31mg

0.082 mgvs0.31 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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27.7%2.2mg

Iron

8.16%0.65mg

2.2 mgvs0.65 mg

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

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15.8%66.2mg

Magnesium

5.28%22mg

66.2 mgvs22 mg

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

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68%1.57mg

Manganese

15.8%0.36mg

1.57 mgvs0.36 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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27.2%191mg

Phosphorus

28.4%198mg

191 mgvs198 mg

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

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4.68%159mg

Potassium

4.3%146mg

159 mgvs146 mg

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

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0%0μg

Selenium

24.8%13.6μg

0 μgvs13.6 μg

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

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0.092%1.37mg

Sodium

0.034%0.52mg

1.37 mgvs0.52 mg

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

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10.5%1.15mg

Zinc

8.26%0.91mg

1.15 mgvs0.91 mg

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

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0.066%2.45g

Water

0.006%0.21g

2.45 gvs0.21 g

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

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Lets compare vitamin content per 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Roasted Sunflower Seeds:

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 14.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B3, 5.2 times more Vitamin B5, 4.6 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Roasted Sunflower Seeds:

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.8 times more Calcium, 3.4 times more Iron, 3 times more Magnesium, 4.3 times more Manganese and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper and more Selenium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 4.2 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Fat and 2.3 times more Saturated Fat than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, QUAKER, Oat Bran, QUAKER/MOTHERVS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltRoasted Sunflower SeedsVS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltCereals, QUAKER, Oat Bran, QUAKER/MOTHERVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHERVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: