Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, POST, ALPHA-BITS: 129g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	79.4% 103g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	37.2% 27g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	106% 952μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	168% 2.2mg	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	214% 857μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	28.6% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57% 343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	43% 0.39mg	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	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	30.3% 127mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 75.6 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 370.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 21.4 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 4 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 8.6 times more Iron, 98.8 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 7.5 times more Fat, 2.7 times more Saturated Fat, 8.9 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.9 times more Omega 3, 6 times more Carbohydrate and 12 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.