Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	5.3% 0.084g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	5.87% 1g	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	85.8% 111g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	17% 12.3g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	27.8% 15.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	92% 1.2mg	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	119% 478μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.15% 0.14mg	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	5.72% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.3% 2.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	6% 60mg	4.43% 44.3mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	52.3% 0.47mg	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	485% 38.8mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	195% 4.5mg	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	92% 647mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.13% 4.85g	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, GRAPE-NUTS Cereal:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B2, 5 times more Vitamin B5 and 26.1 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 9.9 times more Vitamin B1, 2 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 3.3 times more Copper, 1.5 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium and 1.6 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 11.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese and 249.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.1 times more Fat, 9.5 times more Saturated Fat and 28.2 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.4 times more Omega 3, 5.4 times more Carbohydrate, 5.2 times more Sugars and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.