Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	2.6% 0.44g	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	88% 114g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	25% 18g	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	0.091% 0.066g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	25% 9.54g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	245% 3.2mg	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	319% 1274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	398% 9.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	30.3% 27.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	76% 455IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	6% 60mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	19.2% 0.17mg	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	461% 37mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	5.03% 21mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	37.5% 0.86mg	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	12% 83mg	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	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	45.5% 682mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.15% 5.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Dry Roasted Sunflower Seed Kernels no Salt have 19.9 times more Vitamin B5 and 339.9 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 26.2 times more Vitamin B1, 12.8 times more Vitamin B2, 5.3 times more Vitamin B3, 4.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, 22.7 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, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.7 times more Calcium, 9.1 times more Copper, 5.3 times more Magnesium, 2.1 times more Manganese, 11.9 times more Phosphorus, 2.5 times more Potassium and 23.5 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 11.3 times more Iron, 264.6 times more Sodium and 2.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 34.1 times more Fat, 12.9 times more Saturated Fat, 63.3 times more Omega 6, 4.8 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 5.5 times more Carbohydrate and 7.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.