Comparing Nutrients in 500 calories Sunflower Seeds VS POST, GRAPE-NUTS Flakes

Weight per 500 calories

• Sunflower Seeds: 85.6g
• POST, GRAPE-NUTS Flakes: 133g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	10.7% 1.82g	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	28% 20.2g	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	35.7% 13.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	143% 23mg	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	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	229% 918μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	288% 6.9μg	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	30.6% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	44.3% 0.4mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	32% 134mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

• Dried Sunflower Seed Kernels have 28 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 401.2 times more Vitamin A, 1.4 times more Vitamin B1, 6.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 3.9 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus and 1.2 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8.3 times more Iron, 1.4 times more Selenium, 81.1 times more Sodium and 2.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 9 times more Fat, 5.7 times more Saturated Fat, 10.8 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3.3 times more Omega 3, 6.4 times more Carbohydrate, 9 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.