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

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted 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	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	93% 121g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	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	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	14% 7.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	250% 1001μg	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.5% 15mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	134% 10.7mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	43% 300mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	NA	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 9 times more Vitamin B1, 12.7 times more Vitamin B2, 10 times more Vitamin B3, 4.3 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin B12, 33 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 13.3 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.9 times more Iron, 113.8 times more Sodium and 2.3 times more Zinc than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.7 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 38.1 times more Fat, 22.1 times more Saturated Fat, 68.1 times more Omega 6, 2.6 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.