Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Roasted Sunflower Seeds

Weight per 500 calories

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt: 676g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 7.9 times more energy per unit of mass than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt, which is very high in comparison to other foods. Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt having average energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	16% 20.7g	130g per day for Men 19-50 years
Sugars	0.93% 0.68g	3.23% 2.35g	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	% 0.68g	NA	g per day for Men 19-50 years
Fiber	19.6% 7.43g	25% 9.54g	38g per day for Men 19-50 years
Protein	19% 10.7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.5% 0.97mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	53% 0.69mg	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	45.6% 182μg	51% 204μg	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	1.34% 1.2mg	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	0.45% 0.068mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.2% 432mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	175% 1.57mg	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	567% 45.3mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	9.65% 40.5mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	79% 1.8mg	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	13.5% 95mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	5.37% 182mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	102% 1534mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	15% 549g	0.028% 1.03g	3700g per day for Men 19-50 years

Cereals, QUAKER, Corn Grits, Instant, Plain, Prepared (microwaved Or Boiling Water Added), Without Salt VS Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt or Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Roasted Sunflower Seeds:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 10.6 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 17.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 331.9 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin E
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Roasted Sunflower Seeds:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 7.2 times more Calcium, 13.9 times more Iron, 595.1 times more Sodium and 532.3 times more Water than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain more Copper, 2.7 times more Magnesium, 5.5 times more Manganese, 10.5 times more Phosphorus, 4 times more Potassium and 7.5 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 5.2 times more Carbohydrate than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Fat, 8.7 times more Saturated Fat, 21.8 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.