Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals, MALT-O-MEAL, chocolate, dry

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals, MALT-O-MEAL, chocolate, dry: 138g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, dry. It has very high energy density when compared to other foods. Cereals, MALT-O-MEAL, chocolate, dry having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals, MALT-O-MEAL, chocolate, dry?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	84.3% 110g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	31.6% 23g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	10% 3.86g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	217% 2.82mg	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	51% 204μg	394% 1574μg	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	1.34% 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	149% 22.4mg	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	6% 60mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	12% 0.11mg	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	41% 3.26mg	738% 59mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	9.93% 337mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.25% 9.2g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals, MALT-O-MEAL, Chocolate, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals, MALT-O-MEAL, chocolate, dry?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cereals, MALT-O-MEAL, chocolate, dry:

• 500 calories of Roasted Sunflower Seeds have 10.6 times more Vitamin B5 and 7.9 times more Vitamin E than Cereals, MALT-O-MEAL, chocolate, dry.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 18.9 times more Vitamin B1, 7.3 times more Vitamin B2, 4.6 times more Vitamin B3, 4.1 times more Vitamin B6 and 7.7 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals, MALT-O-MEAL, chocolate, dry:

• 500 calories of Roasted Sunflower Seeds have 14.4 times more Copper, 2.4 times more Magnesium, 5.8 times more Phosphorus, 2.2 times more Potassium and 3.8 times more Zinc than Cereals, MALT-O-MEAL, chocolate, dry.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 8.6 times more Calcium and 18.1 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Cereals, MALT-O-MEAL, chocolate, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 37.9 times more Fat, 10.5 times more Saturated Fat and 2.5 times more Fiber than Cereals, MALT-O-MEAL, chocolate, dry.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 5.3 times more Carbohydrate and 9.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, MALT-O-MEAL, chocolate, dry offer comparable quantities of Energy and Protein per 500 calories.