Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 141g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	77.8% 101g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	0.91% 0.66g	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	% 0.55g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	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	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	9.75% 0.13mg	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	NA	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	3.47% 0.52mg	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, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	32.2% 0.29mg	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	564% 45mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	15.4% 64.8mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	83.7% 1.93mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	6.63% 225mg	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	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Dried Sunflower Seed Kernels have 9.1 times more Vitamin B6 and 57.8 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.9 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry 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, 2 1/2 minute cook time, dry:

• Dried Sunflower Seed Kernels have 5.3 times more Copper, 4.3 times more Magnesium, 2.5 times more Potassium and 2.3 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 18.6 times more Calcium, 10 times more Iron and 60 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 22.2 times more Fat, 10.7 times more Saturated Fat and 23.7 times more Omega 6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 5.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.