Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 130g

Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits. It has very high energy density when compared to other foods. Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.93% 0.095g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	17% 2.9g	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% 99g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	42.3% 30.6g	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% 12.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	16.5% 9.22g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	73.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	91% 1.2mg	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	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	148% 3.55μg	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	16% 95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.84% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	68.3% 0.61mg	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	159% 12.8mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	140% 3.2mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	32.2% 3.55mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1 and 10 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 207.3 times more Vitamin A, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 2 times more Selenium and 1.2 times more Zinc than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.8 times more Iron, 1.9 times more Manganese and 41.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.1 times more Fat, 3.7 times more Saturated Fat, 6.8 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 1.8 times more Omega 3, 5.8 times more Carbohydrate, 13.7 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.