Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 136g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7.12% 6.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.42% 1.1g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	77.7% 101g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	39.5% 28.6g	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	0.37% 0.27g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 27.6g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	29.2% 11g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	66.2% 596μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	84.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	90% 1.17mg	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	64.7% 259μg	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	0.15% 0.14mg	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	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.15% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	52% 0.47mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	164% 3.8mg	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	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	7.14% 3.93μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1 and 44.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 232.1 times more Vitamin A, 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Dried Sunflower Seed Kernels have 3.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Potassium, 11.5 times more Selenium and 1.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 4.6 times more Calcium, 2.5 times more Iron, 2.3 times more Manganese and 73.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.4 times more Fat, 3.5 times more Saturated Fat, 8.6 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 1.6 times more Omega 3, 5.9 times more Carbohydrate, 12.8 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.