Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan: 132g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	15.4% 2.63g	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	75.6% 98g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	44% 32g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	0% 0μg	60% 538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	81.4% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	75.2% 12mg	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	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	60% 241μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.73% 0.66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.87% 3.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	6% 60mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	58.8% 0.53mg	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	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	27.4% 115mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.3% 11.2g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals Ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 500 calories of Roasted Sunflower Seeds have 29.7 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain more Vitamin A, 10.2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 500 calories of Roasted Sunflower Seeds have 3 times more Copper, 3 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium and 1.6 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 6.6 times more Iron and 126.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Magnesium per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 4.6 times more Fat, 4.2 times more Saturated Fat, 10.7 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 4.8 times more Carbohydrate, 13.6 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Energy per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide inadequate amounts of Omega 3 in 500 calories.