Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 130g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7.9% 7.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	12.5% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	76.7% 100g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	45.8% 33.2g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	67.6% 608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	84.6% 13.5mg	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	100% 1.3mg	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	67.7% 271μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	168% 4.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	36% 32.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18% 108IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	43.4% 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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	27.6% 116mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	18.6% 279mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.22% 8.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1 and 4.1 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 236.7 times more Vitamin A, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12, 27.2 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 3.9 times more Copper, 2.4 times more Magnesium, 1.7 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 36.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Iron, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 5.7 times more Fat, 3.7 times more Saturated Fat, 9.3 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.8 times more Omega 3, 5.8 times more Carbohydrate, 14.8 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.