Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Sunflower Seeds

Weight per 500 calories

• Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry: 137g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry, which is very high in comparison to other foods. Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry having high energy density.

Discover which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	13% 17g	130g per day for Men 19-50 years
Sugars	1.32% 0.96g	3.1% 2.24g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	10.5% 3.97g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	25.6% 14.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	88.6% 1.15mg	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	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.6% 516mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	NA	171% 1.54mg	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	701% 56mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	4.24% 18mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	21.3% 149mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	3.75% 127mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.11% 4.05g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, Dry VS Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry or Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Sunflower Seeds:

• 500 calories of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 3.8 times more Vitamin B3 and 2.4 times more Vitamin B6 than Sunflower Seeds.
• While 500 kcal of Dried Sunflower Seed Kernels contain more Vitamin E than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 500 calories of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin E
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Sunflower Seeds:

• 500 calories of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 7.7 times more Calcium and 12.5 times more Iron than Sunflower Seeds.
• While 500 kcal of Dried Sunflower Seed Kernels contain 15.6 times more Magnesium, 3.8 times more Phosphorus, 4.3 times more Potassium and 6.1 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 500 calories of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 6.2 times more Carbohydrate than Sunflower Seeds.
• While 500 kcal of Dried Sunflower Seed Kernels contain 65.6 times more Fat, 39.8 times more Saturated Fat and 1.9 times more Fiber than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.