Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: 118g

Roasted Sunflower Seeds have 1.4 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS having very high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	79.5% 1.27g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	21% 3.6g	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	71% 92g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	53.3% 38.7g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	6.97% 3.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	123% 19.6mg	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	150% 1.95mg	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	196% 785μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	245% 5.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	26% 23.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26% 156IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	3.37% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.57% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	6% 60mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	17.4% 0.16mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	7.56% 31.8mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.095% 3.53g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals Ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS?

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

• 500 calories of Roasted Sunflower Seeds have 44.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain more Vitamin A, 16.1 times more Vitamin B1, 7.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, 19.6 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 10 times more Copper, 3.5 times more Magnesium, 3.4 times more Phosphorus, 4 times more Potassium and 2.3 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 6.5 times more Calcium, 10.8 times more Iron, 215.9 times more Sodium and 3.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 3 times more Fat, 2.1 times more Saturated Fat, 7.9 times more Omega 6, 1.6 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 21.5 times more Omega 3, 4.5 times more Carbohydrate and 16.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS provide inadequate amounts of Protein