Comparing Nutrients in 500 calories POST, GRAPE-NUTS Flakes VS Roasted Sunflower Seeds

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes, which is very high in comparison to other foods. POST, GRAPE-NUTS Flakes having high energy density.

Which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	16% 20.7g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	35.7% 13.6g	25% 9.54g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	115% 1031μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	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	229% 918μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.34% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.6% 184IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.8% 48mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	464% 37mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	53% 372mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of POST, GRAPE-NUTS Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 19 times more Vitamin B1, 9.4 times more Vitamin B2, 3.8 times more Vitamin B3, 3.3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 20.8 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for POST, GRAPE-NUTS Flakes vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 11.4 times more Iron, 1.2 times more Magnesium, 242.5 times more Sodium and 2.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 3.9 times more Copper, 2.7 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.9 times more Omega 3, 5.3 times more Carbohydrate, 8.6 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.7 times more Fat, 6.7 times more Saturated Fat, 15.4 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.