Comparing Nutrients in 500 calories Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltVS Sunflower Seeds

Weight per 500 calories

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

704g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 8.2 times more energy per unit of mass than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt, which is very high in comparison to other foods. Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt having average energy density.

Which food has more nutrients per 500 calories - Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

10%

84%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.34%3.24g

Fat

45.4%44g

3.24 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.45%0.46g

Saturated Fat

12%3.8g

0.46 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

3.2%0.051g

0 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.84%1.16g

Omega 6

116%19.7g

1.16 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80%104g

Carbohydrate

13%17g

104 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.17%0.85g

Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.85 gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.14g

NA gvs2.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.63g

Fiber

19.4%7.36g

5.63 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.5%12g

Protein

31.8%17.8g

12 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.5%0.61mg

Vitamin B1

106%1.27mg

Thiamine

0.61 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.41 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35%5.63mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.63 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.48%0.32mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.32 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.32mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.32 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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49.3%197μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

197 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.4%0.21mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.21 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltvs Sunflower Seeds

0.7%7.04mg

Calcium

6.68%66.8mg

7.04 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg

Copper

171%1.54mg

0 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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9.86%394μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

394 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50%4mg

Iron

56%4.5mg

4 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.7%49.3mg

Magnesium

66.3%278mg

49.3 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.3%0.26mg

Manganese

72.6%1.67mg

0.26 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%141mg

Phosphorus

80.7%565mg

141 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.6%190mg

Potassium

16.2%552mg

190 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39.7%22μg

Selenium

82.5%45.4μg

22 μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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105%1570mg

Sodium

0.51%7.7mg

1570 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.5%1.27mg

Zinc

39%4.3mg

1.27 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15.8%584g

Water

0.11%4.05g

584 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Sunflower Seeds:

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6 and 142.5 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Sunflower Seeds:

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 203.8 times more Sodium and 144.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.5 times more Calcium, more Copper, 5.6 times more Magnesium, 6.4 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.6 times more Fat, 8.2 times more Saturated Fat, 17 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltVS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without saltSunflower SeedsVS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without saltCereals, corn grits, white, regular and quick, enriched, cooked with water, with saltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: