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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, FAMILIA: 129g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, FAMILIA. It has very high energy density when compared to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	8.37% 8.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.4% 0.12g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	11.7% 2g	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	73% 95g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	41.2% 30g	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	29% 11g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	14.5% 2.3mg	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	9.9% 0.13mg	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	5.15% 20.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.6% 0.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.86% 0.77mg	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	9.97% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	6% 60mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	58.3% 0.52mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	97% 409mg	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	62% 434mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	22.5% 2.47mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.066% 2.45g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B3, 5.4 times more Vitamin B6, 9.9 times more Vitamin B9 and 15 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 4.5 times more Vitamin B1, 3.4 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Copper, 2.3 times more Phosphorus, 3.1 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 3.7 times more Calcium and 3.7 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, FAMILIA have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.3 times more Fat, 4.9 times more Saturated Fat, 14.1 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 2 times more Omega 3, 4.6 times more Carbohydrate and 12.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, FAMILIA have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.