Comparing Nutrients in 500 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Sunflower Seeds

Weight per 500 calories

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry: 142g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry, which is very high in comparison to other foods. Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.23g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	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	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	13% 17g	130g per day for Men 19-50 years
Sugars	40% 29g	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	31.7% 12g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	28.6% 16g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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	44.6% 0.54mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	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	17.2% 0.22mg	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	14% 55.2μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.8% 13.3mg	1.33% 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	4.44% 0.67mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.6% 176mg	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	55.4% 4.43mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	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	72.4% 507mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	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	33.4% 501mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Sunflower Seeds:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have more Vitamin B12 and 11.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 3 times more Vitamin B3, 5.1 times more Vitamin B6, 3.5 times more Vitamin B9 and 45.2 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Sunflower Seeds:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 2.6 times more Calcium and 65.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Magnesium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 6 times more Carbohydrate, 12.9 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Fat and 2.6 times more Saturated Fat than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.