Comparing Nutrients in 500 calories Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Sunflower Seeds

Weight per 500 calories

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

139g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry, which is very high in comparison to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

13%

83%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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%1.96g

Fat

45.4%44g

1.96 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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3.13%0.05g

Omega 3

3.2%0.051g

0.05 gvs0.051 g

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

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4.82%0.82g

Omega 6

116%19.7g

0.82 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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78%102g

Carbohydrate

13%17g

102 gvs17 g

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

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1.07%0.78g

Sugars

3.1%2.24g

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

0.78 gvs2.24 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.58g

Sucrose

%2.14g

0.58 gvs2.14 g

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

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15.4%5.83g

Fiber

19.4%7.36g

5.83 gvs7.36 g

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

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28.8%16g

Protein

31.8%17.8g

16 gvs17.8 g

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

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Vitamins

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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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117%1.4mg

Vitamin B1

106%1.27mg

Thiamine

1.4 mgvs1.27 mg

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

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60%0.78mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.78 mgvs0.3 mg

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

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119%19mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

19 mgvs7.14 mg

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

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17%0.84mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.84 mgvs0.97 mg

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

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49.5%0.64mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.64 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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42%168μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

168 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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3.06%0.46mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.46 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryvs Sunflower Seeds

99%988mg

Calcium

6.68%66.8mg

988 mgvs66.8 mg

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

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31.3%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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580%46.4mg

Iron

56%4.5mg

46.4 mgvs4.5 mg

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

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15%62.5mg

Magnesium

66.3%278mg

62.5 mgvs278 mg

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

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78.4%1.8mg

Manganese

72.6%1.67mg

1.8 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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50%350mg

Phosphorus

80.7%565mg

350 mgvs565 mg

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

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6.25%213mg

Potassium

16.2%552mg

213 mgvs552 mg

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

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50.5%27.8μg

Selenium

82.5%45.4μg

27.8 μgvs45.4 μg

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

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11.5%172mg

Sodium

0.51%7.7mg

172 mgvs7.7 mg

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

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16.7%1.83mg

Zinc

39%4.3mg

1.83 mgvs4.3 mg

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

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0.42%15.4g

Water

0.11%4.05g

15.4 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Sunflower Seeds:

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 2.6 times more Vitamin B2 and 2.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B6 and 65.7 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 kcal.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Sunflower Seeds:

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 14.8 times more Calcium, 10.3 times more Iron and 22.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.5 times more Copper, 4.5 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium, 1.6 times more Selenium and 2.3 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 5.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 22.5 times more Fat, 11.8 times more Saturated Fat, 24.1 times more Omega 6 and 1.3 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without saltSunflower SeedsVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without saltCereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: