Comparing Nutrients in 500 calories Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch VS Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 121g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch, which is very high in comparison to other foods. Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch having very high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	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	72% 94g	13% 17g	130g per day for Men 19-50 years
Sugars	37.6% 27.2g	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	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	% 2.14g	g per day for Men 19-50 years
Fiber	23.6% 8.96g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	58% 522μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	58% 232μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.13% 0.12mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.73% 4.48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.72% 47.2mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	53% 4.24mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	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	44.8% 314mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	70.7% 39μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Sunflower Seeds:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 203.2 times more Vitamin A, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1 and 25.1 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Sunflower Seeds:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 37.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 4.2 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Potassium than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Dried Sunflower Seed Kernels have similar amounts of Iron, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 4.4 times more Omega 3, 5.5 times more Carbohydrate, 12.1 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Fat, 3.2 times more Saturated Fat, 6.7 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.