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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, FAMILIA: 129g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, FAMILIA. It has very high energy density when compared to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	8.37% 8.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.4% 0.12g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	73% 95g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	41.2% 30g	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	29% 11g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	14.5% 2.3mg	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	9.9% 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	5.15% 20.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.6% 0.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.86% 0.77mg	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	9.97% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	58.3% 0.52mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	97% 409mg	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	62% 434mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	22.5% 2.47mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.066% 2.45g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 8.9 times more Vitamin B6, 9.4 times more Vitamin B9 and 20.1 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels have 2.9 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 2 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 3.3 times more Calcium and 1.5 times more Magnesium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, FAMILIA have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 5.4 times more Fat, 4.2 times more Saturated Fat, 9.9 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 2.3 times more Omega 3, 5.6 times more Carbohydrate, 13.3 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, FAMILIA have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.