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

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.8 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	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	85% 111g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	52.6% 20g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Toasted 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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	50% 200μg	48% 192μg	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	1.26% 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	9.35% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 101mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	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	45% 3.6mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	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	66% 463mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 2.9 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B12 and 5.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B5 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Toasted 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 Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 500 kcal.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.2 times more Calcium, 2 times more Magnesium, 2.7 times more Manganese, 1.7 times more Potassium and 116.9 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.5 times more Iron and 2 times more Phosphorus than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 6.7 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 23 times more Fat, 13 times more Saturated Fat and 37.1 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 Toasted 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 Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.