Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, Post, Waffle Crisp

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, Post, Waffle Crisp: 128g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.45% 0.12g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	82% 106g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	61.4% 44.5g	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	15% 5.64g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	105% 949μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	134% 1.6mg	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% 21.4mg	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	168% 2.18mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	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	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.08% 30.8mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	28.5% 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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	22% 92mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	51% 764mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	87.4% 9.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.087% 3.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 58.7 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 369.4 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, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 6 times more Copper, 3 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium and 1.8 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.6 times more Iron, 99.2 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.9 times more Fat, 3.3 times more Saturated Fat, 9.6 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.3 times more Omega 3, 6.2 times more Carbohydrate and 19.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.