Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, Post, Waffle Crisp

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cereals ready-to-eat, Post, Waffle Crisp: 128g

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

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, Post, Waffle Crisp?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	7.45% 0.12g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	12% 2.06g	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	82% 106g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	61.4% 44.5g	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	15% 5.64g	38g per day for Men 19-50 years
Protein	30.3% 17g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	105% 949μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	134% 21.4mg	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	168% 2.18mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	3.08% 30.8mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	28.5% 0.26mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	22% 92mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	51% 764mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	87.4% 9.6mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.087% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Oil Roasted Sunflower Seed Kernels have 59.8 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 5.9 times more Vitamin B1, 7.6 times more Vitamin B2, 6.1 times more Vitamin B3, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Calcium, 5.9 times more Copper, 3.2 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.2 times more Iron, 301.6 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 6.8 times more Fat, 5.2 times more Saturated Fat, 14 times more Omega 6, 1.6 times more Fiber and 2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.7 times more Omega 3, 5.5 times more Carbohydrate and 16.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.