Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CAP VS Roasted Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, CAP: 126g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, CAP, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, CAP having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.1g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	16% 20.7g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	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	8.6% 3.27g	25% 9.54g	38g per day for Men 19-50 years
Protein	10% 5.6g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.98% 8.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	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	513% 2053μg	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	0.14% 0.13mg	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	5.3% 0.79mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	312% 25mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.3mg	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	30.2% 212mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	6.93% 236mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.028% 1.03g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, CAP VS Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, CAP vs Roasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 22.1 times more Vitamin B1, 10.7 times more Vitamin B2, 4.3 times more Vitamin B3, 3.9 times more Vitamin B6 and 10.1 times more Vitamin B9 than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 28.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin E
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Cereals ready-to-eat, QUAKER, CAP 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 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, CAP vs Roasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 7.6 times more Iron, 354.3 times more Sodium and 4.3 times more Zinc than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 10.5 times more Copper, 1.6 times more Magnesium, 4.7 times more Phosphorus, 3.1 times more Potassium and 5.2 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, QUAKER, CAP as well as Dry Roasted 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, QUAKER, CAP have 5.2 times more Carbohydrate and 23.7 times more Sugars than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Fat, 30.9 times more Omega 6, 2.9 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Roasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, QUAKER, CAP as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.