Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 909g

Sunflower Seeds have 10.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	74.6% 97g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	37.4% 27g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.64g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	36% 13.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	14% 0.18mg	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	48.6% 194μg	68% 273μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	2.42% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	115% 1145mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	44.4% 0.4mg	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	56% 4.5mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	17.3% 72.7mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	93% 2.15mg	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	80.7% 565mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	20.7% 2.27mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	21.3% 786g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 6.3 times more Vitamin B6 and 82.8 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 2.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Dried Sunflower Seed Kernels have 3.9 times more Copper, 3.8 times more Magnesium, 2.2 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 17.2 times more Calcium, 9.9 times more Iron, 1.3 times more Manganese and 194.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 13.1 times more Fat, 4.5 times more Saturated Fat and 11.9 times more Omega 6 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.9 times more Omega 3, 5.7 times more Carbohydrate, 12.1 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Glucose and Sucrose in 500 kcal.