Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltVS Sunflower Seeds

Weight per 500 calories

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

676g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 7.9 times more energy per unit of mass than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt, which is very high in comparison to other foods. Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt having average energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

86%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without 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 .

Find Breakfast Cereals rich in Energy

3.4%3.3g

Fat

45.4%44g

3.3 gvs44 g

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

Find Breakfast Cereals rich in Fat

1.6%0.51g

Saturated Fat

12%3.8g

0.51 gvs3.8 g

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

Find Breakfast Cereals rich in Saturated Fat

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 .

Find Breakfast Cereals rich in Omega 3

7.6%1.3g

Omega 6

116%19.7g

1.3 gvs19.7 g

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

Find Breakfast Cereals rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

83%108g

Carbohydrate

13%17g

108 gvs17 g

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

Find Breakfast Cereals rich in Carbohydrate

0.93%0.68g

Sugars

3.1%2.24g

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

0.68 gvs2.24 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

%0g

Glucose

0 gvsNA g

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

Find Breakfast Cereals rich in Glucose

%0.68g

Sucrose

%2.14g

0.68 gvs2.14 g

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

Find Breakfast Cereals rich in Sucrose

19.6%7.43g

Fiber

19.4%7.36g

7.43 gvs7.36 g

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

Find Breakfast Cereals rich in Fiber

19%10.7g

Protein

31.8%17.8g

10.7 gvs17.8 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltvs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

80.5%0.97mg

Vitamin B1

106%1.27mg

Thiamine

0.97 mgvs1.27 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

70%0.91mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.91 mgvs0.3 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

70.6%11.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

11.3 mgvs7.14 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

7.03%0.35mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.35 mgvs0.97 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

14.6%0.19mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.19 mgvs1.15 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin B7

45.6%182μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

182 μgvs194 μg

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

Find Breakfast Cereals rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Breakfast Cereals rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

0.45%0.068mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.068 mgvs30 mg

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

Find Breakfast Cereals rich in Vitamin E

0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltvs Sunflower Seeds

43.2%432mg

Calcium

6.68%66.8mg

432 mgvs66.8 mg

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

Find Breakfast Cereals rich in Calcium

0%0mg

Copper

171%1.54mg

0 mgvs1.54 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

567%45.3mg

Iron

56%4.5mg

45.3 mgvs4.5 mg

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

Find Breakfast Cereals rich in Iron

9.65%40.5mg

Magnesium

66.3%278mg

40.5 mgvs278 mg

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

Find Breakfast Cereals rich in Magnesium

14.4%0.33mg

Manganese

72.6%1.67mg

0.33 mgvs1.67 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

13.5%95mg

Phosphorus

80.7%565mg

95 mgvs565 mg

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

Find Breakfast Cereals rich in Phosphorus

5.37%182mg

Potassium

16.2%552mg

182 mgvs552 mg

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

Find Breakfast Cereals rich in Potassium

Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

Find Breakfast Cereals rich in Selenium

102%1534mg

Sodium

0.51%7.7mg

1534 mgvs7.7 mg

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

Find Breakfast Cereals rich in Sodium

5.53%0.61mg

Zinc

39%4.3mg

0.61 mgvs4.3 mg

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

Find Breakfast Cereals rich in Zinc

15%549g

Water

0.11%4.05g

549 gvs4.05 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Sunflower Seeds:

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B5, 6.1 times more Vitamin B6 and 445.6 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Sunflower Seeds:

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 6.5 times more Calcium, 10.1 times more Iron, 199.1 times more Sodium and 135.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Copper, 6.9 times more Magnesium, 5 times more Manganese, 6 times more Phosphorus, 3 times more Potassium and 7 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.3 times more Fat, 7.4 times more Saturated Fat, 15.3 times more Omega 6 and 1.7 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltVS Cereals, CREAM OF RICE, drySunflower SeedsVS Cereals, CREAM OF RICE, dryCereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: