Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, RALSTON TASTEEOS

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, RALSTON TASTEEOS: 127g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, RALSTON TASTEEOS?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	12.8% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	74% 96g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	6.23% 4.5g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	151% 1356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	9.95% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	174% 2.26mg	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	226% 904μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.37% 1.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	45% 452mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	60.3% 0.54mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	149% 3.4mg	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	97% 678mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	154% 17mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.13% 4.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B5 and 55.3 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 527.8 times more Vitamin A, 1.3 times more Vitamin B1, 6.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 22.6 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• Dried Sunflower Seed Kernels have 2.8 times more Copper and 1.5 times more Magnesium than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 6.8 times more Calcium, 9.1 times more Iron, 2 times more Manganese, 1.4 times more Potassium, 1.3 times more Selenium, 93.8 times more Sodium and 4 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.5 times more Fat, 3.3 times more Saturated Fat, 9.1 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 5.6 times more Carbohydrate, 2 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.