Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Sunflower Seeds

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry: 132g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.66% 8.4g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.95% 0.079g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	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	76.5% 99g	13% 17g	130g per day for Men 19-50 years
Sugars	57% 41.3g	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	21% 7.9g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	19.6% 11g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	138% 1244μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	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	82.8% 331μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	4.05% 0.61mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	40.5% 405mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	186% 15mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	137% 3.14mg	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	56.5% 396mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	38.4% 21μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 484.4 times more Vitamin A, 4.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 49.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 6.1 times more Calcium, 3.3 times more Iron, 1.9 times more Manganese and 85.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium and 1.8 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 5.8 times more Carbohydrate and 18.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Fat, 2.2 times more Saturated Fat, 11.7 times more Omega 6 and 1.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.