Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH: 126g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.43% 5.27g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.53% 0.04g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	7.05% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	84% 109g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	72.6% 52.6g	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	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	6% 2.27g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	9.45% 5.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	11.6% 105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	132% 21mg	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	161% 2.1mg	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	211% 842μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	28% 25.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28% 168IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	4.2% 0.63mg	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 ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	17% 0.15mg	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	473% 38mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	3.3% 14mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	4.05% 138mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.085% 3.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• Dried Sunflower Seed Kernels have 47.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 40.8 times more Vitamin A, 5.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12, 21.1 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• Dried Sunflower Seed Kernels have 1.6 times more Calcium, 10.2 times more Copper, 20 times more Magnesium, 6 times more Phosphorus, 4 times more Potassium and 4.5 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 8.4 times more Iron, 103.7 times more Sodium and 3.7 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 8.4 times more Fat, 2.5 times more Saturated Fat, 16.5 times more Omega 6, 3.2 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 6.4 times more Carbohydrate and 23.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.