Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Toasted Sunflower Seeds

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 139g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 1 minute cook time, dry, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, dry having high energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.18% 0.067g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	16% 6.13g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.46mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.86% 0.13mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.88% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	112% 1116mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	32.7% 0.29mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	518% 41.4mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.7mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.2% 233mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.75mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.022% 0.81g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Dry VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Toasted Sunflower Seeds:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.9 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B5 and 5.1 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Toasted Sunflower Seeds:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 24.2 times more Calcium and 7.5 times more Iron than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 5 times more Copper, 1.7 times more Magnesium, 4 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Toasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry lack sufficient amounts of Potassium
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 6.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 22.4 times more Fat, 11.7 times more Saturated Fat, 27.1 times more Omega 6 and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide inadequate amounts of Omega 6
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.