Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, WEETABIX whole grain cereal

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cereals ready-to-eat, WEETABIX whole grain cereal: 135g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cereals ready-to-eat, WEETABIX whole grain cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, WEETABIX whole grain cereal having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, WEETABIX whole grain cereal?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	8.78% 1.5g	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	84.5% 110g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	10.6% 7.7g	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	40.4% 15.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	48% 7.7mg	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	47.7% 0.62mg	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	15.5% 62μg	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% 0mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	2.02% 2.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	93% 0.84mg	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	217% 17.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	29.5% 124mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	17% 578mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	14.5% 7.95μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.11% 4.04g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cereals Ready-to-eat, WEETABIX Whole Grain Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cereals ready-to-eat, WEETABIX whole grain cereal?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• 500 calories of Oil Roasted Sunflower Seeds have 3.2 times more Vitamin B9 and 23.2 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 500 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 9.6 times more Vitamin B1, 5.6 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, WEETABIX whole grain cereal provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• 500 calories of Oil Roasted Sunflower Seeds have 1.8 times more Copper, 4.1 times more Phosphorus, 8.3 times more Selenium and 1.9 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 500 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 4.8 times more Iron, 1.4 times more Potassium and 197.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, WEETABIX whole grain cereal contain similar levels of Magnesium per 500 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, WEETABIX whole grain cereal lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 11.2 times more Fat, 9.2 times more Saturated Fat and 19.4 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 500 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.7 times more Carbohydrate, 2.9 times more Sugars and 1.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, WEETABIX whole grain cereal offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, WEETABIX whole grain cereal provide inadequate amounts of Omega 3 in 500 calories.