Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cereals ready-to-eat, QUAKER, Christmas Crunch: 126g

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

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, QUAKER, Christmas Crunch?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	6.27% 6.1g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	5.33% 0.91g	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	83.2% 108g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	77% 56g	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	8.6% 3.27g	38g per day for Men 19-50 years
Protein	30.3% 17g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	211% 2.74mg	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	484% 1936μg	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	1.03% 0.93mg	0.14% 0.13mg	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	205% 30.7mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	21% 0.19mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	16.5% 69.3mg	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	30.2% 212mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	187% 20.6mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.085% 3.15g	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, QUAKER, Christmas Crunch:

• Oil Roasted Sunflower Seed Kernels have 12.6 times more Vitamin B5 and 58 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 7.6 times more Vitamin B1, 9.8 times more Vitamin B2, 7.8 times more Vitamin B3, 4.1 times more Vitamin B6 and 9.8 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Oil Roasted Sunflower Seed Kernels have 5.3 times more Calcium, 8 times more Copper, 1.5 times more Magnesium, 4.5 times more Phosphorus, 1.7 times more Potassium and 8.1 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 6.9 times more Iron, 359.9 times more Sodium and 4.7 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 7.1 times more Fat, 1.5 times more Saturated Fat, 31.9 times more Omega 6, 2.7 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 5.6 times more Carbohydrate and 21.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.