Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran: 250g

Sunflower Seeds have 2.9 times more energy per 100g than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran. It has very high energy density when compared to other foods. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran having above average energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6% 1.93g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	114% 149g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	NA	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	272% 103g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	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	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	322% 51.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	131% 1.7mg	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	121% 483μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	303% 2.73mg	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	434% 34.7mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	361% 1515mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	1889% 43.5mg	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	469% 3285mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	255% 28mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.79% 29.3g	3700g per day for Men 19-50 years

Sunflower Seeds VS Cereals Ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 7.2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• 500 calories of Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 2.5 times more Calcium, 1.8 times more Copper, 7.7 times more Iron, 5.4 times more Magnesium, 26 times more Manganese, 5.8 times more Phosphorus, 5.8 times more Potassium and 6.6 times more Zinc than Dried Sunflower Seed Kernels.
• 500 calories of Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seeds have 3.4 times more Fat and 2 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 8.7 times more Carbohydrate, 14 times more Fiber and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran offer comparable quantities of Energy per 500 calories.