Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

1042g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 12.3 times more energy per unit of mass than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt, which is very high in comparison to other foods. Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

14%

84%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltvs Oil Roasted 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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0.97%0.94g

Fat

44.7%43.3g

0.94 gvs43.3 g

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

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0.33%0.1g

Saturated Fat

18.7%5.97g

0.1 gvs5.97 g

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

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Omega 3

4.28%0.068g

NA gvs0.068 g

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

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Omega 6

170%29g

NA gvs29 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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81%105g

Carbohydrate

15%19.3g

105 gvs19.3 g

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

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1.87%1.35g

Sugars

3.62%2.63g

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

1.35 gvs2.63 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%2g

NA gvs2 g

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

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8.22%3.13g

Fiber

23.6%8.95g

3.13 gvs8.95 g

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

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31%17.4g

Protein

30.3%17g

17.4 gvs17 g

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

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Vitamins

Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltvs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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122%1.46mg

Vitamin B1

22.5%0.27mg

Thiamine

1.46 mgvs0.27 mg

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

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80%1.04mg

Vitamin B2

18%0.24mg

Riboflavin

1.04 mgvs0.24 mg

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

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122%19.5mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

19.5 mgvs3.5 mg

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

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Vitamin B5

117%5.86mg

Pantothenic acid

NA mgvs5.86 mg

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

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120%1.56mg

Vitamin B6

51.5%0.67mg

Pyridoxine

1.56 mgvs0.67 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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Vitamin B9

49.4%198μg

Folates and Folic Acid

NA μgvs198 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

1.03%0.93mg

Ascorbic acid

0 mgvs0.93 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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0.69%0.1mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

0.1 mgvs30.7 mg

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

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0%0μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

0 μgvs2.6 μg

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

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Minerals

Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltvs Oil Roasted Sunflower Seeds

38.5%385mg

Calcium

7.35%73.5mg

385 mgvs73.5 mg

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

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Copper

169%1.52mg

NA mgvs1.52 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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676%54mg

Iron

45%3.6mg

54 mgvs3.6 mg

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

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4.96%21mg

Magnesium

25.5%107mg

21 mgvs107 mg

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

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Manganese

76.4%1.76mg

NA mgvs1.76 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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32.7%229mg

Phosphorus

137%962mg

229 mgvs962 mg

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

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4.3%146mg

Potassium

12%408mg

146 mgvs408 mg

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

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Selenium

120%66μg

NA μgvs66 μg

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

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0%0mg

Sodium

0.17%2.53mg

0 mgvs2.53 mg

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

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6.63%0.73mg

Zinc

40%4.4mg

0.73 mgvs4.4 mg

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

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25%920g

Water

0.035%1.3g

920 gvs1.3 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, MALT-O-MEAL, original, plain, prepared with water, without salt vs Oil Roasted Sunflower Seeds:

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 5.4 times more Vitamin B1, 4.4 times more Vitamin B2, 5.6 times more Vitamin B3 and 2.3 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 294.6 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs Oil Roasted Sunflower Seeds:

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 5.2 times more Calcium, 15 times more Iron and 707.1 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Magnesium, 4.2 times more Phosphorus, 2.8 times more Potassium and 6 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.

Comparison of macro-nutrients per 500 calories:

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 5.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 46.2 times more Fat, 57.3 times more Saturated Fat and 2.9 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltVS Cereals, MALT-O-MEAL, chocolate, prepared with water, without saltOil Roasted Sunflower SeedsVS Cereals, MALT-O-MEAL, chocolate, prepared with water, without saltCereals, MALT-O-MEAL, original, plain, prepared with water, without saltVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: