Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 129g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.86% 1.68g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0.44% 1.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	13% 17g	130g per day for Men 19-50 years
Sugars	45.6% 33g	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	32.6% 12.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	19.4% 11g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	9.34% 37.4μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.22% 0.077μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.57% 0.52mg	1.33% 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	9.2% 1.38mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.22% 3.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.38% 83.8mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	41.6% 3.32mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	58% 407mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	16.3% 555mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 3.6 times more Vitamin B6, 5.2 times more Vitamin B9 and 21.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Dried Sunflower Seed Kernels 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, QUAKER, Low Fat 100% Natural Granola with Raisins vs Sunflower Seeds:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.3 times more Calcium and 39.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 2 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 3.4 times more Omega 3, 6.1 times more Carbohydrate, 14.7 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.2 times more Fat, 3.1 times more Saturated Fat, 11.8 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.