Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Sunflower Seeds

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.65% 0.058g	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	81% 105g	13% 17g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	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	14.8% 10.7g	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	% 10.6g	NA	g per day for Men 19-50 years
Sucrose	% 27.8g	% 2.14g	g per day for Men 19-50 years
Fiber	21% 8.06g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	76.2% 686μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	74% 296μg	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	1.1% 0.97mg	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	3.7% 0.56mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.6% 326mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	158% 12.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	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	58% 406mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	7.32% 4.03μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 267.1 times more Vitamin A, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 54.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, Raisin and Spice, dry vs Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.9 times more Calcium, 2.8 times more Iron, 1.7 times more Manganese and 79.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus, 11.3 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6.1 times more Carbohydrate and 22.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.9 times more Fat, 4.5 times more Saturated Fat, 11.7 times more Omega 6 and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.