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

Weight per 500 calories

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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Oil 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	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	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% 109g	15% 19.3g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	35.7% 13.6g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Oil 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	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	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	174% 2.26mg	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	229% 918μg	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	464% 37mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	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	53% 372mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 6.4 times more Vitamin B1, 8.4 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 28.5 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 10.3 times more Iron, 1.3 times more Magnesium, 246.7 times more Sodium and 2.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 3.8 times more Copper and 2.6 times more Phosphorus than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.5 times more Omega 3, 5.6 times more Carbohydrate, 7.7 times more Sugars and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.8 times more Fat, 9 times more Saturated Fat, 15.8 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.