Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Sunflower Seeds

Weight per 500 calories

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

135g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

12%

84%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs 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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2.1%2.03g

Fat

45.4%44g

2.03 gvs44 g

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

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1%0.32g

Saturated Fat

12%3.8g

0.32 gvs3.8 g

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

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7.43%0.12g

Omega 3

3.2%0.051g

0.12 gvs0.051 g

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

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5.9%1g

Omega 6

116%19.7g

1 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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79.5%103g

Carbohydrate

13%17g

103 gvs17 g

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

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0.37%0.27g

Sugars

3.1%2.24g

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

0.27 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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%0.27g

Sucrose

%2.14g

0.27 gvs2.14 g

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

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13.5%5.14g

Fiber

19.4%7.36g

5.14 gvs7.36 g

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

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25.3%14g

Protein

31.8%17.8g

14 gvs17.8 g

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

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Vitamins

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs 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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56.3%0.68mg

Vitamin B1

106%1.27mg

Thiamine

0.68 mgvs1.27 mg

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

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20.8%0.27mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.27 mgvs0.3 mg

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

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35.5%5.68mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.68 mgvs7.14 mg

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

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14%0.7mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.7 mgvs0.97 mg

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

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11.2%0.15mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.15 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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41%164μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

164 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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0.99%0.15mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.15 mgvs30 mg

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

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0.56%0.68μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.68 μgvs0 μg

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

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Minerals

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs Sunflower Seeds

82%819mg

Calcium

6.68%66.8mg

819 mgvs66.8 mg

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

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31%0.28mg

Copper

171%1.54mg

0.28 mgvs1.54 mg

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

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Fluoride

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

NA μgvsNA μg

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

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483%38.6mg

Iron

56%4.5mg

38.6 mgvs4.5 mg

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

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8.7%36.5mg

Magnesium

66.3%278mg

36.5 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA 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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22.2%155mg

Phosphorus

80.7%565mg

155 mgvs565 mg

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

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4.77%162mg

Potassium

16.2%552mg

162 mgvs552 mg

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

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49%27μg

Selenium

82.5%45.4μg

27 μgvs45.4 μg

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

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0.63%9.46mg

Sodium

0.51%7.7mg

9.46 mgvs7.7 mg

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

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11%1.2mg

Zinc

39%4.3mg

1.2 mgvs4.3 mg

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

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0.4%14.7g

Water

0.11%4.05g

14.7 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, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 7.9 times more Vitamin B6 and 202.6 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Sunflower Seeds:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 12.3 times more Calcium and 8.6 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.5 times more Copper, 7.6 times more Magnesium, 3.6 times more Phosphorus, 3.4 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 500 calories:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 2.3 times more Omega 3 and 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 21.7 times more Fat, 11.9 times more Saturated Fat, 19.7 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltSunflower SeedsVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltCereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: