Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal: 113g

Oil Roasted Sunflower Seeds have 1.3 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal having very high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	170% 29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	69.4% 90g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	55% 40g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	14% 5.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	9.88% 5.53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	62.7% 564μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	170% 2.2mg	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	49.4% 198μg	188% 753μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	235% 5.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	31.4% 28.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.5% 147IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	7.3% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	34.8% 521mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.034% 1.24g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cereals Ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 500 calories of Oil Roasted Sunflower Seeds have 28 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain more Vitamin A, 6.3 times more Vitamin B1, 7.6 times more Vitamin B2, 6.4 times more Vitamin B3, 3.3 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12, 30.4 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 500 calories of Oil Roasted Sunflower Seeds have 2.5 times more Magnesium, 4.8 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 5.2 times more Calcium, 10.7 times more Iron, 205.8 times more Sodium and 3.8 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 3.3 times more Fat, 3.2 times more Saturated Fat, 1.7 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 4.7 times more Carbohydrate and 15.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal provide inadequate amounts of Protein