Comparing Nutrients in 500 calories Cereals ready-to-eat, WEETABIX whole grain cereal VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Cereals ready-to-eat, WEETABIX whole grain cereal: 135g
• 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, WEETABIX whole grain cereal, which is very high in comparison to other foods. Cereals ready-to-eat, WEETABIX whole grain cereal having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, WEETABIX whole grain cereal or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.5% 110g	15% 19.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	40.4% 15.4g	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, WEETABIX whole grain cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	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	47.7% 0.62mg	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	15.5% 62μg	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	8.8% 1.32mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.02% 2.43μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, WEETABIX whole grain cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	217% 17.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	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	33% 232mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	17% 578mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.04g	0.035% 1.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, WEETABIX Whole Grain Cereal VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, WEETABIX whole grain cereal or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal vs Oil Roasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have 9.6 times more Vitamin B1, 5.6 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B9 and 23.2 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Oil Roasted Sunflower Seed Kernels 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, WEETABIX whole grain cereal vs Oil Roasted Sunflower Seeds:

• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have 4.8 times more Iron, 1.4 times more Potassium and 197.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 4.1 times more Phosphorus, 8.3 times more Selenium and 1.9 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per 500 calories.
• Both Cereals ready-to-eat, WEETABIX whole grain 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, WEETABIX whole grain cereal have 5.7 times more Carbohydrate, 2.9 times more Sugars and 1.7 times more Fiber than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 11.2 times more Fat, 9.2 times more Saturated Fat and 19.4 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.