Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Toasted Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps: 134g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.87g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	3.82% 1.22g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	7.22% 0.12g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.63g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	30.3% 22g	NA	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	36% 13.7g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	53.6% 483μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	50% 0.65mg	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	248% 991μg	48% 192μg	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	17% 15.5mg	1.26% 1.13mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.35% 2.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.5% 325mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	165% 1.5mg	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	502% 40mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	53.8% 226mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	225% 5.17mg	74.2% 1.7mg	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	99% 696mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	NA	55μg per day for Men 19-50 years
Sodium	32.7% 491mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.38g	0.022% 0.81g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Toasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have more Vitamin A, 3.7 times more Vitamin B1, 4.8 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B6, 5.2 times more Vitamin B9 and 13.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Toasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 7.1 times more Calcium, 7.3 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 1.5 times more Potassium, 202.5 times more Sodium and 2.4 times more Zinc than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper and 1.3 times more Phosphorus than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 6.1 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Fat, 3.9 times more Saturated Fat and 11.5 times more Omega 6 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.