Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, ALPEN

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, ALPEN: 142g

Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, ALPEN. It has very high energy density when compared to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, ALPEN?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	7.35% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	82.7% 108g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	39% 28.4g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	34% 13g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	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	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	30.6% 0.4mg	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	10.7% 42.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	13.7% 12.4mg	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	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.96% 3.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	47.3% 0.43mg	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	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	31.8% 134mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	2.56% 38.4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	38.7% 4.26mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, ALPEN:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 2.4 times more Vitamin B3, 2.9 times more Vitamin B6, 4.6 times more Vitamin B9 and 41.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 1.9 times more Vitamin B2, more Vitamin B12 and 10.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, ALPEN:

• Dried Sunflower Seed Kernels have 3.6 times more Copper, 2.1 times more Magnesium and 1.8 times more Selenium than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 3.1 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, ALPEN have similar amounts of Iron, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 9.4 times more Fat, 5.4 times more Saturated Fat and 15.8 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 6.3 times more Carbohydrate, 12.7 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, ALPEN have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.