Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeVS Sunflower Seeds

Weight per 500 calories

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

148g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

11%

84%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizevs 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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3.13%3.04g

Fat

45.4%44g

3.04 gvs44 g

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

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2%0.63g

Saturated Fat

12%3.8g

0.63 gvs3.8 g

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

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4.98%0.08g

Omega 3

3.2%0.051g

0.08 gvs0.051 g

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

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10%1.7g

Omega 6

116%19.7g

1.7 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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92%119g

Carbohydrate

13%17g

119 gvs17 g

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

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1.53%1.1g

Sugars

3.1%2.24g

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

1.1 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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57%21.7g

Fiber

19.4%7.36g

21.7 gvs7.36 g

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

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28.8%16g

Protein

31.8%17.8g

16 gvs17.8 g

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

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Vitamins

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizevs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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24.6%0.29mg

Vitamin B1

106%1.27mg

Thiamine

0.29 mgvs1.27 mg

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

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9.08%0.12mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.12 mgvs0.3 mg

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

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48%7.67mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

7.67 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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9.08%0.12mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.12 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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11%44.2μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

44.2 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%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 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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10.7%1.6mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.6 mgvs30 mg

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

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2.46%2.95μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.95 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizevs Sunflower Seeds

6.5%65mg

Calcium

6.68%66.8mg

65 mgvs66.8 mg

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

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0%0mg

Copper

171%1.54mg

0 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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71.3%5.7mg

Iron

56%4.5mg

5.7 mgvs4.5 mg

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

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61%257mg

Magnesium

66.3%278mg

257 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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88%617mg

Phosphorus

80.7%565mg

617 mgvs565 mg

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

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17%577mg

Potassium

16.2%552mg

577 mgvs552 mg

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

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22%12μg

Selenium

82.5%45.4μg

12 μgvs45.4 μg

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

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0%0mg

Sodium

0.51%7.7mg

0 mgvs7.7 mg

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

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42%4.6mg

Zinc

39%4.3mg

4.6 mgvs4.3 mg

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

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0.13%4.63g

Water

0.11%4.05g

4.63 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, POST, Shredded Wheat n' Bran, spoon-size vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 2.6 times more Vitamin B2, 9.8 times more Vitamin B6, 4.4 times more Vitamin B9 and 18.7 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-size vs Sunflower Seeds:

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.3 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Copper and 3.8 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Dried Sunflower Seed Kernels have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 6.9 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.5 times more Fat, 6 times more Saturated Fat and 11.5 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeVS Reduced Calorie With Whitener Instant CoffeeSunflower SeedsVS Reduced Calorie With Whitener Instant CoffeeCereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: