Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, ALPEN

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, ALPEN: 142g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Cereals ready-to-eat, ALPEN. It has very high energy density when compared to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, ALPEN?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	7.35% 1.25g	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	82.7% 108g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	39% 28.4g	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	34% 13g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, ALPEN	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	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	30.6% 0.4mg	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	10.7% 42.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	13.7% 12.4mg	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	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.96% 3.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	6% 60mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	47.3% 0.43mg	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	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	31.8% 134mg	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	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	2.56% 38.4mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	38.7% 4.26mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, ALPEN:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B3, 1.7 times more Vitamin B6, 4.8 times more Vitamin B9 and 31 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 6.2 times more Vitamin B1, 2.7 times more Vitamin B2, more Vitamin B12 and 10.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, ALPEN:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Copper, 1.9 times more Phosphorus, 1.2 times more Potassium and 2.8 times more Selenium than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 3.5 times more Calcium and 1.3 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, ALPEN have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.1 times more Fat, 6.4 times more Saturated Fat and 22.5 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 5.2 times more Carbohydrate, 12.1 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, ALPEN have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.