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

Weight per 500 calories

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

148g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

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

11%

84%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

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

Fat

44%42.8g

3.04 gvs42.8 g

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

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2%0.63g

Saturated Fat

14%4.5g

0.63 gvs4.5 g

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

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4.98%0.08g

Omega 3

3.7%0.059g

0.08 gvs0.059 g

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

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10%1.7g

Omega 6

166%28g

1.7 gvs28 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

16%20.7g

119 gvs20.7 g

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

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1.53%1.1g

Sugars

3.23%2.35g

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

1.1 gvs2.35 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

NA gvsNA g

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

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57%21.7g

Fiber

25%9.54g

21.7 gvs9.54 g

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

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28.8%16g

Protein

29.7%16.6g

16 gvs16.6 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 Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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24.6%0.29mg

Vitamin B1

7.6%0.091mg

Thiamine

0.29 mgvs0.091 mg

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

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9.08%0.12mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.12 mgvs0.21 mg

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

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48%7.67mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

7.67 mgvs6.05 mg

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

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Vitamin B5

121%6.05mg

Pantothenic acid

NA mgvs6.05 mg

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

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9.08%0.12mg

Vitamin B6

53%0.69mg

Pyridoxine

0.12 mgvs0.69 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

51%204μg

Folates and Folic Acid

44.2 μgvs204 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

1.34%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

149%22.4mg

Tocopherols and Tocotrienols

1.6 mgvs22.4 mg

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

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2.46%2.95μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

2.95 μgvs2.3 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 Roasted Sunflower Seeds

6.5%65mg

Calcium

6%60mg

65 mgvs60 mg

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

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0%0mg

Copper

175%1.57mg

0 mgvs1.57 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

41%3.26mg

5.7 mgvs3.26 mg

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

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61%257mg

Magnesium

26.4%111mg

257 mgvs111 mg

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

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Manganese

79%1.8mg

NA mgvs1.8 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

142%992mg

617 mgvs992 mg

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

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17%577mg

Potassium

21.5%730mg

577 mgvs730 mg

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

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22%12μg

Selenium

124%68μg

12 μgvs68 μg

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

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0%0mg

Sodium

0.17%2.58mg

0 mgvs2.58 mg

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

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42%4.6mg

Zinc

41.3%4.54mg

4.6 mgvs4.54 mg

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

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0.13%4.63g

Water

0.028%1.03g

4.63 gvs1.03 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 Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 5.9 times more Vitamin B6, 4.6 times more Vitamin B9 and 13.9 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 as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.7 times more Iron and 2.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain more Copper, 1.6 times more Phosphorus, 1.3 times more Potassium and 5.6 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 5.8 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14.1 times more Fat, 7.1 times more Saturated Fat and 16.4 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 Dry Roasted Sunflower Seed Kernels no Salt 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 Dry Roasted Sunflower Seed Kernels no Salt 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 CoffeeRoasted Sunflower SeedsVS Reduced Calorie With Whitener Instant CoffeeCereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: