Comparing Nutrients in 500 calories HEALTH VALLEY, FIBER 7 Flakes VS Roasted Sunflower Seeds

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes, which is very high in comparison to other foods. HEALTH VALLEY, FIBER 7 Flakes having high energy density.

Which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	16% 20.7g	130g per day for Men 19-50 years
Sugars	39% 28.3g	3.23% 2.35g	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	52.6% 20g	25% 9.54g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	53% 0.69mg	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	50% 200μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	1.34% 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	9.35% 1.4mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 101mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	175% 1.57mg	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	45% 3.6mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	79% 1.8mg	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	66% 463mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 8.2 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B12 and 4.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Vitamin B5 and 16 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for HEALTH VALLEY, FIBER 7 Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.7 times more Calcium, 1.8 times more Magnesium, 2.5 times more Manganese and 109.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Copper, 2.1 times more Phosphorus and 2.5 times more Selenium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 5.4 times more Carbohydrate, 12.1 times more Sugars, 2.1 times more Fiber and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 21.4 times more Fat, 12.1 times more Saturated Fat and 34.6 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.