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

Weight per 500 calories

• Cereals ready-to-eat, granola, homemade: 102g
• Roasted Sunflower Seeds: 86g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.36g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	16% 20.7g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	24% 9.1g	25% 9.54g	38g per day for Men 19-50 years
Protein	25% 14g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1.02μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	21.5% 86μg	51% 204μg	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	1.36% 1.23mg	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	75.7% 11.3mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.77% 77.7mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	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	50.5% 4.04mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	63% 441mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	47.2% 26μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.77% 26.6mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, granola, homemade have 6.2 times more Vitamin B1 and 1.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B3, 7.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 2 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Cereals ready-to-eat, granola, homemade have 1.3 times more Calcium, 1.2 times more Iron, 1.6 times more Magnesium and 2.3 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 2.3 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Selenium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, granola, homemade have 10.5 times more Omega 3, 2.7 times more Carbohydrate and 8.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat and 3.8 times more Omega 6 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Fiber and Protein per 500 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.