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

Weight per 500 calories

• Cereals ready-to-eat, granola, homemade: 102g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Cereals ready-to-eat, granola, homemade, which is very high in comparison to other foods. Cereals ready-to-eat, granola, homemade having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.36g	178% 30.2g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	28% 20.2g	NA	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	24.4% 9.3g	38g per day for Men 19-50 years
Protein	25% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Toasted 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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.77% 77.7mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	47.2% 26μg	NA	55μg per day for Men 19-50 years
Sodium	1.77% 26.6mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, granola, homemade have 2.1 times more Vitamin B1 and 1.6 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Cereals ready-to-eat, granola, homemade have 1.7 times more Calcium, 1.6 times more Magnesium, 2.4 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.4 times more Iron and 2.1 times more Phosphorus than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted 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 9.8 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat and 4.1 times more Omega 6 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Toasted 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 Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.