Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, POST, ALPHA-BITS: 129g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	13% 2.2g	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	79.4% 103g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	37.2% 27g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 952μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	168% 2.2mg	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	214% 857μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	28.6% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57% 343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	6% 60mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	43% 0.39mg	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	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	30.3% 127mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B5 and 56.3 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 18.3 times more Vitamin B1, 8.5 times more Vitamin B2, 3.5 times more Vitamin B3, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, 21.4 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 4.1 times more Copper, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 11.8 times more Iron, 295.2 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.2 times more Fat, 3.2 times more Saturated Fat, 12.7 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.7 times more Omega 3, 5 times more Carbohydrate and 11.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.