Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 143g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.8% 0.57g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	36.3% 26.3g	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	38.7% 14.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	126% 20mg	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	146% 1.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	182% 4.36μg	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	6.4% 0.96mg	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	6% 60mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	NA	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	526% 42mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	25% 104mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	13.7% 467mg	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	0.19% 2.86mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	88.4% 9.73mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.4 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 17.3 times more Vitamin B1, 6.7 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B6 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, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 2.1 times more Phosphorus and 1.6 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 12.9 times more Iron and 2.1 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 15.6 times more Fat, 7.8 times more Saturated Fat and 1.3 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 5.5 times more Carbohydrate, 11.2 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.