Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 137g

Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80.3% 104g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	2.6% 1.87g	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	33.8% 13g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	72.7% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	45% 7.22mg	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	13.7% 0.18mg	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	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.57μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.28% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	68.8% 0.62mg	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	75.3% 6.02mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	43.3% 182mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	306% 168μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.46% 6.83mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.14% 5.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 6.5 times more Vitamin B6 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.8 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 2.5 times more Copper, 1.5 times more Magnesium and 1.2 times more Phosphorus than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.3 times more Iron and 3.7 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 15 times more Fat, 6.8 times more Saturated Fat and 18 times more Omega 6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 6.1 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.