Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, POST, GOLDEN CRISP

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, POST, GOLDEN CRISP: 132g

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

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, POST, GOLDEN CRISP?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	91% 119g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	97% 70.5g	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	17.3% 6.58g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	13% 7.24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	122% 1095μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	152% 24.3mg	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	192% 2.5mg	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	122% 487μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	307% 7.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	65% 389IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	29.2% 0.26mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	18.5% 77.6mg	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	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	6.8% 232mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	67% 7.37mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.05% 1.84g	3700g per day for Men 19-50 years

Sunflower Seeds VS Cereals Ready-to-eat, POST, GOLDEN CRISP Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, POST, GOLDEN CRISP?

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

• 500 calories of Sunflower Seeds have 69.3 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 500 kcal of Cereals ready-to-eat, POST, GOLDEN CRISP contain 426.2 times more Vitamin A, 1.5 times more Vitamin B1, 6.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• 500 calories of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

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

• 500 calories of Sunflower Seeds have 5.9 times more Copper, 3.6 times more Magnesium, 1.9 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 500 kcal of Cereals ready-to-eat, POST, GOLDEN CRISP contain 2 times more Iron, 1.4 times more Selenium and 1.7 times more Zinc than Dried Sunflower Seed Kernels.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Potassium
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seeds have 19.7 times more Fat, 14.5 times more Saturated Fat, 26.7 times more Omega 6 and 2.5 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 500 kcal of Cereals ready-to-eat, POST, GOLDEN CRISP contain 6.9 times more Carbohydrate and 31.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP provide inadequate amounts of Omega 6
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GOLDEN CRISP provide inadequate amounts of Omega 3 in 500 calories.