Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Sunflower Seeds

Weight per 500 calories

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

136g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

11%

12%

77%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, 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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7.12%6.9g

Fat

45.4%44g

6.9 gvs44 g

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

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3.42%1.1g

Saturated Fat

12%3.8g

1.1 gvs3.8 g

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

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5.25%0.084g

Omega 3

3.2%0.051g

0.084 gvs0.051 g

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

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13.6%2.3g

Omega 6

116%19.7g

2.3 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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77.7%101g

Carbohydrate

13%17g

101 gvs17 g

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

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39.5%28.6g

Sugars

3.1%2.24g

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

28.6 gvs2.24 g

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

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0.37%0.27g

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]

0.27 gvsNA g

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

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%0.34g

Glucose

0.34 gvsNA g

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

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%27.6g

Sucrose

%2.14g

27.6 gvs2.14 g

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

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29.2%11g

Fiber

19.4%7.36g

11 gvs7.36 g

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

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25%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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Sunflower Seeds

66.2%596μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

596 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

81%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 .

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84.7%1.1mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.1 mgvs0.3 mg

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

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78%12.5mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

12.5 mgvs7.14 mg

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

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25.5%1.27mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.27 mgvs0.97 mg

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

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90%1.17mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.17 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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64.7%259μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

259 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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0.15%0.14mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.14 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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4.5%0.68mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.68 mgvs30 mg

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

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2.15%2.57μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.57 μgvs0 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Sunflower Seeds

31%310mg

Calcium

6.68%66.8mg

310 mgvs66.8 mg

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

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52%0.47mg

Copper

171%1.54mg

0.47 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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141%11.3mg

Iron

56%4.5mg

11.3 mgvs4.5 mg

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

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32%134mg

Magnesium

66.3%278mg

134 mgvs278 mg

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

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164%3.8mg

Manganese

72.6%1.67mg

3.8 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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68.3%478mg

Phosphorus

80.7%565mg

478 mgvs565 mg

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

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12%411mg

Potassium

16.2%552mg

411 mgvs552 mg

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

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7.14%3.93μg

Selenium

82.5%45.4μg

3.93 μgvs45.4 μg

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

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37.6%564mg

Sodium

0.51%7.7mg

564 mgvs7.7 mg

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

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32%3.52mg

Zinc

39%4.3mg

3.52 mgvs4.3 mg

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

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0.27%10g

Water

0.11%4.05g

10 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Sunflower Seeds:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 232.1 times more Vitamin A, 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1 and 44.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Dried 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Sunflower Seeds:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 4.6 times more Calcium, 2.5 times more Iron, 2.3 times more Manganese and 73.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Potassium and 11.5 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.6 times more Omega 3, 5.9 times more Carbohydrate, 12.8 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.4 times more Fat, 3.5 times more Saturated Fat, 8.6 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, drySunflower SeedsVS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dryCereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: