Comparing Nutrients in 500 calories Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Sunflower Seeds

Weight per 500 calories

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

139g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread, which is very high in comparison to other foods. Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread having high energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

17%

15%

68%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs 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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8.8%8.53g

Fat

45.4%44g

8.53 gvs44 g

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

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5.14%1.65g

Saturated Fat

12%3.8g

1.65 gvs3.8 g

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

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Omega 3

3.2%0.051g

NA gvs0.051 g

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

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Omega 6

116%19.7g

NA gvs19.7 g

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

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0.48%1.4mg

Cholesterol

0%0mg

1.4 mgvs0 mg

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

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68.6%89.2g

Carbohydrate

13%17g

89.2 gvs17 g

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

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2.46%1.8g

Sugars

3.1%2.24g

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

1.8 gvs2.24 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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46%17.5g

Fiber

19.4%7.36g

17.5 gvs7.36 g

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

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41%23g

Protein

31.8%17.8g

23 gvs17.8 g

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

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Vitamins

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs 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 .

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85%1mg

Vitamin B1

106%1.27mg

Thiamine

1 mgvs1.27 mg

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

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92%1.2mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.2 mgvs0.3 mg

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

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88%14mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

14 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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108%1.4mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.4 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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70.6%283μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

283 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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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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5.08%0.76mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.76 mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs Sunflower Seeds

33.7%337mg

Calcium

6.68%66.8mg

337 mgvs66.8 mg

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

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Copper

171%1.54mg

NA 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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152%12mg

Iron

56%4.5mg

12 mgvs4.5 mg

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

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38.6%162mg

Magnesium

66.3%278mg

162 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA 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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78.4%548mg

Phosphorus

80.7%565mg

548 mgvs565 mg

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

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13.3%453mg

Potassium

16.2%552mg

453 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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57%857mg

Sodium

0.51%7.7mg

857 mgvs7.7 mg

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

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32.7%3.6mg

Zinc

39%4.3mg

3.6 mgvs4.3 mg

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

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0.34%12.5g

Water

0.11%4.05g

12.5 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, Weight Control Instant Oatmeal, banana bread vs Sunflower Seeds:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 39.5 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Sunflower Seeds:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 5 times more Calcium, 2.7 times more Iron and 111.3 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Magnesium than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Dried Sunflower Seed Kernels have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 5.2 times more Carbohydrate, 2.4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.2 times more Fat and 2.3 times more Saturated Fat than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread 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, Weight Control Instant Oatmeal, banana breadVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberSunflower SeedsVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberCereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: