Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS: 132g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	15% 19.3g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	9.03% 3.43g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	10.7% 6g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.17% 10.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.07% 0.066mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	51.5% 0.67mg	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	4.95% 19.8μg	49.4% 198μg	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	0.44% 0.4mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	NA	169% 1.52mg	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	31% 2.47mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	76.4% 1.76mg	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	29.4% 206mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	7.72% 263mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.035% 1.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Oil Roasted Sunflower Seeds:

• 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.4 times more Vitamin B3, 8.5 times more Vitamin B6, 10 times more Vitamin B9 and 9.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Oil Roasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 394.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Iron, 1.4 times more Magnesium, 4.7 times more Phosphorus, 1.6 times more Potassium and 3.2 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 6.1 times more Carbohydrate and 22.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 22.6 times more Fat, 16.2 times more Saturated Fat, 2.6 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide inadequate amounts of Fiber