Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	93% 121g	13% 17g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	5.83% 4.23g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 48g	% 2.14g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	14% 7.8g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	250% 1001μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	376% 9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.4% 37.3mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34% 204IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.87% 0.58mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.5% 15mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	134% 10.7mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	43% 300mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	89.7% 9.86mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 292 times more Vitamin A, 1.9 times more Vitamin B1, 9.6 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin B12, 31.1 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B5 and 51.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.4 times more Iron, 35.8 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Calcium, 3.9 times more Copper, 4.5 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.1 times more Carbohydrate and 30.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 36.6 times more Fat, 17.5 times more Saturated Fat, 44.5 times more Omega 6, 2.1 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.