Comparing Nutrients in 500 calories Rice and Wheat cereal bar VS Sunflower Seed Flour

Weight per 500 calories

• Rice and Wheat cereal bar: 122g
• Sunflower Seed Flour: 153g

Rice and Wheat cereal bar has 1.3 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 500 calories - Rice and Wheat cereal bar or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Rice and Wheat cereal bar	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	6.27% 0.1g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	42.3% 55g	130g per day for Men 19-50 years
Sugars	53.6% 39g	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	5.8% 2.2g	21% 7.98g	38g per day for Men 19-50 years
Protein	20% 11g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	89% 1.15mg	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	4.6% 18.3μg	85% 340μg	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	2.2% 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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.8% 38mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	292% 2.63mg	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	39% 3.13mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.2mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	132% 3.03mg	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	23.8% 166mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	35% 523mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.17g	0.31% 11.5g	3700g per day for Men 19-50 years

Rice And Wheat Cereal Bar VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice and Wheat cereal bar or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Rice and Wheat cereal bar vs Sunflower Seed Flour:

• 500 calories of Rice and Wheat cereal bar have 2.3 times more Vitamin B2 than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 5.9 times more Vitamin B1, 129.4 times more Vitamin B5 and 18.6 times more Vitamin B9 than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Sunflower Seed Flour provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Rice and Wheat cereal bar as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rice and Wheat cereal bar vs Sunflower Seed Flour:

• 500 calories of Rice and Wheat cereal bar have 113.7 times more Sodium than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 4.6 times more Calcium, 11.6 times more Copper, 3.2 times more Iron, 9.4 times more Magnesium, 1.8 times more Manganese, 6.4 times more Phosphorus, 2.9 times more Selenium and 3.5 times more Zinc than Rice and Wheat cereal bar.
• 500 calories of Rice and Wheat cereal bar lack sufficient amounts of Calcium
• Both Rice and Wheat cereal bar as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice and Wheat cereal bar have 4.5 times more Fat, 1.8 times more Omega 6 and 1.6 times more Carbohydrate than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 3.6 times more Fiber and 6.6 times more Protein than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Rice and Wheat cereal bar provide inadequate amounts of Fiber
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Rice and Wheat cereal bar as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 500 calories.