Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS POST, GRAPE-NUTS Flakes

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• POST, GRAPE-NUTS Flakes: 133g

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

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Roasted Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	10.7% 1.82g	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	84% 109g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	28% 20.2g	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	35.7% 13.6g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	143% 23mg	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	174% 2.26mg	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	229% 918μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	288% 6.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.6% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	6% 60mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	44.3% 0.4mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	32% 134mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	94% 10.4mg	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

Roasted Sunflower Seeds VS POST, GRAPE-NUTS Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or POST, GRAPE-NUTS Flakes?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

• 500 calories of Roasted Sunflower Seeds have 20.8 times more Vitamin E than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 19 times more Vitamin B1, 9.4 times more Vitamin B2, 3.8 times more Vitamin B3, 3.3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 500 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

• 500 calories of Roasted Sunflower Seeds have 3.9 times more Copper, 2.7 times more Phosphorus and 1.6 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 11.4 times more Iron, 242.5 times more Sodium and 2.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and POST, GRAPE-NUTS Flakes contain similar levels of Magnesium and Selenium per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 8.7 times more Fat, 6.7 times more Saturated Fat, 15.4 times more Omega 6 and 1.3 times more Protein than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.9 times more Omega 3, 5.3 times more Carbohydrate, 8.6 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3