Comparing Nutrients in 500 calories Cereals ready-to-eat, granola, homemadeVS Sunflower Seeds

Weight per 500 calories

Cereals ready-to-eat, granola, homemade

102g

Sunflower Seeds

85.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, granola, homemade or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade

11%

45%

44%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, granola, homemadevs 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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25.6%25g

Fat

45.4%44g

25 gvs44 g

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

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12.6%4.05g

Saturated Fat

12%3.8g

4.05 gvs3.8 g

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

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39%0.62g

Omega 3

3.2%0.051g

0.62 gvs0.051 g

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

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43.3%7.36g

Omega 6

116%19.7g

7.36 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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42.4%55g

Carbohydrate

13%17g

55 gvs17 g

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

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28%20.2g

Sugars

3.1%2.24g

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

20.2 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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24%9.1g

Fiber

19.4%7.36g

9.1 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 ready-to-eat, granola, homemadevs Sunflower Seeds

0.11%1.02μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

1.02 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

46.7%0.56mg

Vitamin B1

106%1.27mg

Thiamine

0.56 mgvs1.27 mg

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

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28%0.36mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.36 mgvs0.3 mg

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

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17.5%2.8mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs7.14 mg

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

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15.4%0.77mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.77 mgvs0.97 mg

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

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29%0.38mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.38 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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21.5%86μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

86 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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1.36%1.23mg

Vitamin C

1.33%1.2mg

Ascorbic acid

1.23 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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75.7%11.3mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

11.3 mgvs30 mg

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

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4.5%5.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.4 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, granola, homemadevs Sunflower Seeds

7.77%77.7mg

Calcium

6.68%66.8mg

77.7 mgvs66.8 mg

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

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73.5%0.66mg

Copper

171%1.54mg

0.66 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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50.5%4.04mg

Iron

56%4.5mg

4.04 mgvs4.5 mg

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

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41%172mg

Magnesium

66.3%278mg

172 mgvs278 mg

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

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178%4.1mg

Manganese

72.6%1.67mg

4.1 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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63%441mg

Phosphorus

80.7%565mg

441 mgvs565 mg

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

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16.2%551mg

Potassium

16.2%552mg

551 mgvs552 mg

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

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47.2%26μg

Selenium

82.5%45.4μg

26 μgvs45.4 μg

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

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1.77%26.6mg

Sodium

0.51%7.7mg

26.6 mgvs7.7 mg

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

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38.8%4.26mg

Zinc

39%4.3mg

4.26 mgvs4.3 mg

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

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0.16%5.97g

Water

0.11%4.05g

5.97 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 ready-to-eat, granola, homemade vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.7 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, granola, homemade vs Sunflower Seeds:

Cereals ready-to-eat, granola, homemade have 2.4 times more Manganese than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Selenium than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, granola, homemade have 12.2 times more Omega 3, 3.2 times more Carbohydrate, 9 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 2.7 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealSunflower SeedsVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, granola, homemadeVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, granola, homemade or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: