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

Weight per 500 calories

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

Rice and Wheat cereal bar has 1.3 times more energy per unit of mass than Partially Defatted Sunflower Seed Flour, which is very high in comparison to other foods. Sunflower Seed Flour having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seed Flour	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	85.5% 1.1mg	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	85% 340μg	4.6% 18.3μg	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	2.2% 2mg	0% 0mg	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.22% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 500 calories of Sunflower Seed Flour have 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.
• While 500 kcal of Rice and Wheat cereal bar contain 2.3 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Rice and Wheat cereal bar 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 Partially Defatted Sunflower Seed Flour as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Flour have 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.
• While 500 kcal of Rice and Wheat cereal bar contain 113.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 500 calories of Rice and Wheat cereal bar lack sufficient amounts of Calcium
• Both Partially Defatted Sunflower Seed Flour as well as Rice and Wheat cereal bar lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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