Comparing Nutrients in 500 calories Sunflower Seeds VS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cereals ready-to-eat, wheat, puffed, fortified: 137g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, wheat, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.86% 0.27g	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	84% 109g	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	16% 6.04g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, wheat, puffed, fortified	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	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	303% 48.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	18% 0.23mg	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	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	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, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	62.4% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.93% 37μg	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	544% 43.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	47.4% 199mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	105% 2.4mg	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	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.37% 5.5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.11% 4.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, wheat, puffed, fortified:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While Cereals ready-to-eat, wheat, puffed, fortified contain 2.8 times more Vitamin B1, 8.1 times more Vitamin B2 and 6.8 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, wheat, puffed, fortified:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 2.7 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• While Cereals ready-to-eat, wheat, puffed, fortified contain 9.7 times more Iron, 1.4 times more Manganese and 3.7 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 26.7 times more Fat, 13.9 times more Saturated Fat and 1.2 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• While Cereals ready-to-eat, wheat, puffed, fortified contain 6.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.