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Comparing Nutrients in 1 kilogram Sunflower SeedsVS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
8%
6%
86%
1 kg ▼

Macro Nutrients

201%5840kcal
Energy
25.5%740kcal
5840 kcalvs740 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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531%515g
Fat
5.05%4.9g
515 gvs4.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
139%44.6g
Saturated Fat
2.38%0.76g
44.6 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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37.5%0.6g
Omega 3
0%0g
0.6 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1356%231g
Omega 6
11.2%1.9g
231 gvs1.9 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
154%200g
Carbohydrate
123%160g
200 gvs160 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
36%26g
Sugars
1.38%1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26 gvs1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%25g
Sucrose
%1g
25 gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
226%86g
Fiber
29%11g
86 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
371%208g
Protein
28.2%16g
208 gvs16 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
NA
RAE, retinol activity equivalents
30 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1233%15mg
Vitamin B1
119%1.43mg
Thiamine
15 mgvs1.43 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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273%3.55mg
Vitamin B2
104%1.35mg
Riboflavin
3.55 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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521%83.4mg
Vitamin B3
105%16.7mg
Niacin, nicotinic acid, niacinamide
83.4 mgvs16.7 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
226%11.3mg
Vitamin B5
10.4%0.52mg
Pantothenic acid
11.3 mgvs0.52 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
1035%13.5mg
Vitamin B6
21.5%0.28mg
Pyridoxine
13.5 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
568%2270μg
Vitamin B9
67.5%270μg
Folates and Folic Acid
2270 μgvs270 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA 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
15.6%14mg
Vitamin C
0%0mg
Ascorbic acid
14 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2345%352mg
Vitamin E
0.67%0.1mg
Tocopherols and Tocotrienols
352 mgvs0.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

78%780mg
Calcium
64%640mg
780 mgvs640 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2000%18mg
Copper
0%0mg
18 mgvs0 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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656%52.5mg
Iron
839%67mg
52.5 mgvs67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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774%3250mg
Magnesium
14.3%60mg
3250 mgvs60 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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848%19.5mg
Manganese
21.3%0.49mg
19.5 mgvs0.49 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
943%6600mg
Phosphorus
20%140mg
6600 mgvs140 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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190%6450mg
Potassium
7.94%270mg
6450 mgvs270 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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964%530μg
Selenium
NA
530 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
6%90mg
Sodium
151%2270mg
90 mgvs2270 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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455%50mg
Zinc
8.2%0.9mg
50 mgvs0.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.28%47.3g
Water
22%812g
47.3 gvs812 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:
Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: