Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal Organic, RegularVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Cereals, QUAKER, Instant Oatmeal Organic, Regular

136g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal Organic, Regular, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal Organic, Regular having high energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal Organic, Regular

16%

15%

69%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal Organic, Regularvs 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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8.85%8.6g

Fat

44.7%43.3g

8.6 gvs43.3 g

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

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4.73%1.5g

Saturated Fat

18.7%5.97g

1.5 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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70.2%91g

Carbohydrate

15%19.3g

91 gvs19.3 g

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

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1.88%1.36g

Sugars

3.62%2.63g

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

1.36 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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35%13.4g

Fiber

23.6%8.95g

13.4 gvs8.95 g

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

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39%21.8g

Protein

30.3%17g

21.8 gvs17 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal Organic, Regularvs 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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83%0.99mg

Vitamin B1

22.5%0.27mg

Thiamine

0.99 mgvs0.27 mg

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

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14.7%0.19mg

Vitamin B2

18%0.24mg

Riboflavin

0.19 mgvs0.24 mg

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

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6.64%1.06mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

1.06 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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12.6%0.16mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.16 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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11%43.6μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

43.6 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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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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4.27%0.64mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

0.64 mgvs30.7 mg

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

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Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

NA μgvs2.6 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal Organic, Regularvs Oil Roasted Sunflower Seeds

7.1%71mg

Calcium

7.35%73.5mg

71 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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71.5%5.72mg

Iron

45%3.6mg

5.72 mgvs3.6 mg

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

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48%202mg

Magnesium

25.5%107mg

202 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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92%646mg

Phosphorus

137%962mg

646 mgvs962 mg

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

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14%477mg

Potassium

12%408mg

477 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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0.36%5.45mg

Sodium

0.17%2.53mg

5.45 mgvs2.53 mg

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

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38%4.2mg

Zinc

40%4.4mg

4.2 mgvs4.4 mg

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

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0.32%12g

Water

0.035%1.3g

12 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, QUAKER, Instant Oatmeal Organic, Regular vs Oil Roasted Sunflower Seeds:

Cereals, QUAKER, Instant Oatmeal Organic, Regular have 3.7 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B3, 4.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 47.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Oil Roasted Sunflower Seeds:

Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.6 times more Iron and 1.9 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Phosphorus than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Instant Oatmeal Organic, Regular have 4.7 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5 times more Fat and 3.9 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular 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, QUAKER, Instant Oatmeal Organic, RegularVS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugarOil Roasted Sunflower SeedsVS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugarCereals, QUAKER, Instant Oatmeal Organic, RegularVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal Organic, RegularVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: