Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS: 131g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	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	91% 118g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	78% 56.4g	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	9.3% 3.53g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	5.03% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	8.67% 1.4mg	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	4.03% 0.052mg	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	4.9% 19.6μg	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	0.29% 0.26mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	6% 60mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	NA	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	19% 80mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	39.4% 592mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	13.2% 1.45mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.088% 3.27g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cereals Ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• 500 calories of Roasted Sunflower Seeds have 3.2 times more Vitamin B2, 4.4 times more Vitamin B3, 13.2 times more Vitamin B6, 10.4 times more Vitamin B9 and 6.6 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 500 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 2.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• 500 calories of Roasted Sunflower Seeds have 1.2 times more Iron, 1.4 times more Magnesium, 4.6 times more Phosphorus, 2.5 times more Potassium and 3.1 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 500 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 229.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Potassium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 20.3 times more Fat, 11.1 times more Saturated Fat, 2.7 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 500 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 5.7 times more Carbohydrate and 24.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS provide inadequate amounts of Fiber and Protein