Seeds vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes is higher in more vitamins & minerals
Calories (kcal)
Seeds 582
Cereals ready-to-eat 390
Protein (g)
Seeds 19.3
Cereals ready-to-eat 10.2
Carbs (g)
Seeds 24.1
Cereals ready-to-eat 79.8
Fat (g)
Seeds 49.8
Cereals ready-to-eat 3.36
Fiber (g)
Seeds 11.1
Cereals ready-to-eat 16.9
Quick answers
Which has more protein?
Seeds, sunflower seed kernels, dry roasted, without salt — 19.3g vs 10.2g per 100g.
Which has fewer calories?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes — 390 vs 582 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 582 kcal | 390 kcal | +49% |
| Macronutrients | |||
| Water | 1.20 g | 2.53 g | -53% |
| Protein | 19.3 g | 10.2 g | +89% |
| Total lipid (fat) | 49.8 g | 3.36 g | +1382% |
| Carbohydrate, by difference | 24.1 g | 79.8 g | -70% |
| Fiber, total dietary | 11.1 g | 16.9 g | -34% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.22 g | 0.433 g | +1105% |
| Fatty acids, total monounsaturated | 9.51 g | 0.443 g | +2046% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | 240 mg | -99% |
| Thiamin (Vitamin B1) | 0.106 mg | 4.71 mg | -98% |
| Riboflavin (Vitamin B2) | 0.246 mg | 7.29 mg | -97% |
| Niacin (Vitamin B3) | 7.04 mg | 90.6 mg | -92% |
| Pantothenic acid (Vitamin B5) | 7.04 mg | 29.8 mg | -76% |
| Vitamin B-6 — Pyridoxine | 0.804 mg | 6.80 mg | -88% |
| Biotin (Vitamin B7) | 237 ug | 1379 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 55.1 mg | 31.2 mg | +77% |
| Vitamin B-12 — Cobalamin | 0 ug | 20.7 ug | -100% |
| Vitamin A, RAE | 0 ug | 531 ug | -100% |
| Carotene, beta | 5.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 26.1 mg | 80.5 mg | -68% |
| Vitamin D (D2 + D3) | 0 ug | 8.60 ug | -100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 70.0 mg | 45.0 mg | +56% |
| Iron, Fe | 3.80 mg | 67.7 mg | -94% |
| Magnesium, Mg | 129 mg | 190 mg | -32% |
| Phosphorus, P | 1155 mg | 533 mg | +117% |
| Potassium, K | 850 mg | 630 mg | +35% |
| Sodium, Na | 3.00 mg | 586 mg | -99% |
| Zinc, Zn | 5.29 mg | 64.3 mg | -92% |
| Copper, Cu | 1.83 mg | 0.345 mg | +430% |
| Manganese, Mn | 2.11 mg | 3.47 mg | -39% |
| Selenium, Se | 79.3 ug | 9.20 ug | +762% |
| Other Nutrients | |||
| Energy | 2435 kj | 1633 kj | +49% |
| Ash | 5.60 g | 4.13 g | +36% |
| Total Sugars | 2.73 g | 17.2 g | -84% |
| Sucrose | — | 12.5 g | |
| Glucose | — | 2.02 g | |
| Fructose | — | 2.27 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.370 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 237 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 237 ug | — | |
| Betaine | — | 124 mg | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 531 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 9.00 IU | 1771 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.19 mg | 0.160 mg | +644% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 2.43 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.240 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 345 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 8.60 ug | |
| Vitamin K1 — Phylloquinone | 2.70 ug | 2.70 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.051 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.81 g | 0.410 g | +585% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 2.21 g | 0.023 g | +9517% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.049 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.40 g | 0.423 g | +2122% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.048 g | 0.020 g | +140% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 32.9 g | 1.38 g | +2278% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 32.8 g | 1.30 g | +2428% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.069 g | 0.087 g | -21% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.295 g | 0.137 g | +115% |
| Threonine (EAA) | 0.788 g | 0.370 g | +113% |
| Isoleucine (EAA, BCAA) | 0.967 g | 0.343 g | +182% |
| Leucine (EAA, BCAA) | 1.41 g | 0.677 g | +108% |
| Lysine (EAA) | 0.795 g | 0.150 g | +430% |
| Methionine (EAA) | 0.420 g | 0.127 g | +231% |
| Cystine (conditionally essential) | 0.383 g | 0.200 g | +91% |
| Phenylalanine (EAA) | 0.992 g | 0.457 g | +117% |
| Tyrosine (conditionally essential) | 0.565 g | 0.197 g | +187% |
| Valine (EAA, BCAA) | 1.12 g | 0.467 g | +139% |
| Arginine (conditionally essential) | 2.04 g | 0.393 g | +419% |
| Histidine (EAA) | 0.536 g | 0.237 g | +126% |
| Alanine | 0.948 g | 0.447 g | +112% |
| Aspartic acid | 2.08 g | 0.970 g | +114% |
| Glutamic acid | 4.74 g | 2.84 g | +67% |
| Glycine (conditionally essential) | 1.24 g | 0.490 g | +153% |
| Proline (conditionally essential) | 1.00 g | 1.04 g | -4% |
| Serine | 0.912 g | 0.483 g | +89% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.00 mg | |
| Choline from phosphatidylcholine | — | 15.0 mg | |
| Choline from phosphocholine | — | 0.500 mg | |
| Choline from sphingomyelin | — | 3.00 mg | |
| Free Choline | — | 11.0 mg | |
| Total Choline | — | 31.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Seeds, sunflower seed kernels, dry roasted, without salt nutrition facts Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +762% in Seeds, sunflower seed kernels, dry roasted, without salt Copper, Cu +430% in Seeds, sunflower seed kernels, dry roasted, without salt Phosphorus, P +117% in Seeds, sunflower seed kernels, dry roasted, without salt Vitamin B-12 — Cobalamin -100% in Seeds, sunflower seed kernels, dry roasted, without salt
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