Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry: 139g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry. It has very high energy density when compared to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Sunflower Seeds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	78% 102g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	1.07% 0.78g	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	% 0.58g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	15.4% 5.83g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	49.5% 0.64mg	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	42% 168μg	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	1.33% 1.2mg	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	201% 30mg	3.06% 0.46mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	99% 988mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	31.3% 0.28mg	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	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	78.4% 1.8mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B6 and 65.7 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 2.6 times more Vitamin B2 and 2.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Dried Sunflower Seed Kernels have 5.5 times more Copper, 4.5 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium, 1.6 times more Selenium and 2.3 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 14.8 times more Calcium, 10.3 times more Iron and 22.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 22.5 times more Fat, 11.8 times more Saturated Fat, 24.1 times more Omega 6 and 1.3 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 5.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.