Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Sunflower Seeds

Weight per 500 calories

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

145g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

91%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs 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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1.67%1.6g

Fat

45.4%44g

1.6 gvs44 g

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

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0%0g

Saturated Fat

12%3.8g

0 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%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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96%125g

Carbohydrate

13%17g

125 gvs17 g

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

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15.6%11.3g

Sugars

3.1%2.24g

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

11.3 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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1.52%0.58g

Fiber

19.4%7.36g

0.58 gvs7.36 g

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

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15.7%8.77g

Protein

31.8%17.8g

8.77 gvs17.8 g

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

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs Sunflower Seeds

73%658μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

658 μgvs2.57 μg

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

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136%1.63mg

Vitamin B1

106%1.27mg

Thiamine

1.63 mgvs1.27 mg

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

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142%1.85mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.85 mgvs0.3 mg

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

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137%22mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

22 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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168%2.2mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.2 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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437%1749μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

1749 μgvs194 μg

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

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274%6.58μg

Vitamin B12

0%0μg

Cobalamin

6.58 μgvs0 μg

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

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29.2%26.3mg

Vitamin C

1.33%1.2mg

Ascorbic acid

26.3 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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29%175IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

175 IUvs0 IU

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

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0%0mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0 mgvs30 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs Sunflower Seeds

1%10mg

Calcium

6.68%66.8mg

10 mgvs66.8 mg

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

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39%0.35mg

Copper

171%1.54mg

0.35 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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493%39.4mg

Iron

56%4.5mg

39.4 mgvs4.5 mg

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

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8.26%34.7mg

Magnesium

66.3%278mg

34.7 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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25%175mg

Phosphorus

80.7%565mg

175 mgvs565 mg

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

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4.85%165mg

Potassium

16.2%552mg

165 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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89%1335mg

Sodium

0.51%7.7mg

1335 mgvs7.7 mg

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

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149%16.4mg

Zinc

39%4.3mg

16.4 mgvs4.3 mg

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

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0.13%4.9g

Water

0.11%4.05g

4.9 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, MALT-O-MEAL, Crispy Rice vs Sunflower Seeds:

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 256 times more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, 21.9 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Sunflower Seeds:

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 8.8 times more Iron, 173.3 times more Sodium and 3.8 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.6 times more Calcium, 4.4 times more Copper, 8 times more Magnesium, 3.2 times more Phosphorus and 3.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 7.3 times more Carbohydrate and 5 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 27.2 times more Fat, more Saturated Fat, 12.7 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, MALT-O-MEAL, Crispy RiceVS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESSunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESCereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: