Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Toasted Sunflower Seeds

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 893g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 11.1 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.46g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	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	% 0.63g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.25g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	23% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	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	69% 0.83mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.7% 2.4mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	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	64.7% 259μg	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	2.4% 0.36mg	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, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 929mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	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	456% 36.5mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	60% 420mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	20.2% 304mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	21% 770g	0.022% 0.81g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Toasted Sunflower Seeds:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 3.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Toasted Sunflower Seeds:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 20.2 times more Calcium, 6.6 times more Iron, 125.3 times more Sodium and 952.8 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Copper, 1.7 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Toasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 6.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 25.7 times more Fat, 10.6 times more Saturated Fat, 35.2 times more Omega 6 and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 6
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.