Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 129g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	9.86% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.44% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	80% 104g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	45.6% 33g	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	32.6% 12.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	24.6% 0.32mg	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	9.34% 37.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.22% 0.077μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.57% 0.52mg	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	9.2% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	3.22% 3.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	6% 60mg	8.38% 83.8mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	38% 0.34mg	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	41.6% 3.32mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	87% 2mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	16.3% 555mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B3, 6.9 times more Vitamin B5, 2.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 16.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 5.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Copper, 2.4 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium and 2.2 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.4 times more Calcium and 117 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Iron, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Fat, 3.6 times more Saturated Fat, 16.8 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 3 times more Omega 3, 5 times more Carbohydrate, 14.1 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.