Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: 134g
• 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 Toasted Oat Bran cereal, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.77g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	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	78% 101g	15% 19.3g	130g per day for Men 19-50 years
Sugars	29% 21g	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	30.4% 11.6g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.45% 4.03μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	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	13.4% 0.17mg	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	12% 48.4μg	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% 0mg	1.03% 0.93mg	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	40.2% 6.03mg	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 Toasted Oat Bran cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	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	68.4% 5.47mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	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	82.4% 577mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	19.3% 657mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	58.5% 878mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.9mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.38g	0.035% 1.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran Cereal 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 Toasted Oat Bran cereal or Oil Roasted Sunflower Seeds?

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

• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 2.7 times more Vitamin B1 and 1.8 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B3, 3.8 times more Vitamin B6, 4.1 times more Vitamin B9 and 5.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Oil Roasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Potassium and 346.4 times more Sodium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Phosphorus than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Oil Roasted Sunflower Seeds contain similar levels of Zinc per 500 calories.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal 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 Toasted Oat Bran cereal have 5.2 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 6.4 times more Fat and 5 times more Saturated Fat than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.