Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Roasted Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	16% 20.7g	130g per day for Men 19-50 years
Sugars	1.77% 1.3g	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	46.5% 17.7g	25% 9.54g	38g per day for Men 19-50 years
Protein	30% 17g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.86% 0.13mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.03mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	14.2% 57μg	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	0% 0mg	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	6.17% 0.93mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.26% 82.6mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	44.5% 3.56mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	78% 547mg	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	15.3% 8.4μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.27g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 4.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 5.3 times more Vitamin B5, 3.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 24.2 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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, POST, Shredded Wheat, original spoon-size vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.4 times more Calcium and 1.7 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 1.8 times more Phosphorus, 1.3 times more Potassium and 8.1 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.5 times more Omega 3, 5.6 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.3 times more Fat, 7.9 times more Saturated Fat and 16 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.