Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Toasted Sunflower Seeds

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 136g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.12% 6.9g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	3.42% 1.1g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	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	0.37% 0.27g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	25% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	66.2% 596μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.7% 1.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.14mg	1.26% 1.13mg	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	4.5% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	141% 11.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	164% 3.8mg	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	68.3% 478mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	7.14% 3.93μg	NA	55μg per day for Men 19-50 years
Sodium	37.6% 564mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.022% 0.81g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, Dry VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Toasted Sunflower Seeds:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 3.7 times more Vitamin B1, 4.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.5 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Toasted Sunflower Seeds:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 6.7 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese and 232.6 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper and 2 times more Phosphorus than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Toasted Sunflower Seeds contain similar levels of Potassium and Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 6.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.6 times more Fat, 4.4 times more Saturated Fat and 13.1 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Toasted Sunflower Seeds offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.