Comparing Nutrients in 500 calories Sunflower Seeds VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Frosted Corn Flakes, MALT-O-MEAL: 129g

Sunflower Seeds have 1.5 times more energy per 100g than Frosted Corn Flakes, MALT-O-MEAL. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.12% 0.018g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	89% 116g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	69.6% 50.5g	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	4.06% 1.54g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	9.75% 5.46g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	65% 584μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	129% 20.7mg	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	159% 2.07mg	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	104% 415μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	259% 6.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.6% 166IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	0.39% 3.86mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	17% 0.15mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	3.67% 15.4mg	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	8.45% 59mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	13% 7.07μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.1% 3.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dried Sunflower Seed Kernels have 260.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 227.2 times more Vitamin A, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, 20.8 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frosted Corn Flakes, MALT-O-MEAL:

• Dried Sunflower Seed Kernels have 17.3 times more Calcium, 10 times more Copper, 18 times more Magnesium, 9.6 times more Phosphorus, 5.2 times more Potassium, 6.4 times more Selenium and 13.9 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.3 times more Iron and 75.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 39.4 times more Fat, 27.7 times more Saturated Fat, 36.5 times more Omega 6, 4.8 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 6.8 times more Carbohydrate and 22.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.