Comparing Nutrients in 500 calories Cereals ready-to-eat, ALPEN VS Roasted Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, ALPEN: 142g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	16% 20.7g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	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	NA	g per day for Men 19-50 years
Fiber	34% 13g	25% 9.54g	38g per day for Men 19-50 years
Protein	28.4% 16g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	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	10.7% 42.6μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.4mg	1.34% 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	4.83% 0.72mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.96% 3.55μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 209mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	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	53.3% 4.26mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	31.8% 134mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	75.3% 527mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.4mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.26mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, ALPEN vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 6.2 times more Vitamin B1, 2.7 times more Vitamin B2, more Vitamin B12 and 10.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 1.7 times more Vitamin B6, 4.8 times more Vitamin B9 and 31 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, ALPEN vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 3.5 times more Calcium, 1.3 times more Iron and 1.2 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Copper, 1.9 times more Phosphorus and 2.8 times more Selenium than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, ALPEN have 5.2 times more Carbohydrate, 12.1 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.1 times more Fat, 6.4 times more Saturated Fat and 22.5 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.