Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CapVS Sunflower Seeds

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Cap

127g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Cap, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Cap having high energy density.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Cap

86%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Capvs 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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5.2%5.05g

Fat

45.4%44g

5.05 gvs44 g

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

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9.06%2.9g

Saturated Fat

12%3.8g

2.9 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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85%110g

Carbohydrate

13%17g

110 gvs17 g

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

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77%56g

Sugars

3.1%2.24g

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

56 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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8.66%3.3g

Fiber

19.4%7.36g

3.3 gvs7.36 g

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

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10.4%5.82g

Protein

31.8%17.8g

5.82 gvs17.8 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Capvs 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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190%2.28mg

Vitamin B1

106%1.27mg

Thiamine

2.28 mgvs1.27 mg

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

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198%2.58mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.58 mgvs0.3 mg

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

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190%30.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

30.3 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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233%3.03mg

Vitamin B6

88.6%1.15mg

Pyridoxine

3.03 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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428%1713μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

1713 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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0.56%0.51mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.51 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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5.3%0.8mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.8 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 ready-to-eat, QUAKER, Capvs Sunflower Seeds

1.4%14mg

Calcium

6.68%66.8mg

14 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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341%27.3mg

Iron

56%4.5mg

27.3 mgvs4.5 mg

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

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17%71mg

Magnesium

66.3%278mg

71 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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30.7%215mg

Phosphorus

80.7%565mg

215 mgvs565 mg

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

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7.04%239mg

Potassium

16.2%552mg

239 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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53.8%806mg

Sodium

0.51%7.7mg

806 mgvs7.7 mg

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

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207%22.8mg

Zinc

39%4.3mg

22.8 mgvs4.3 mg

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

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0.086%3.16g

Water

0.11%4.05g

3.16 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, QUAKER, Cap vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Cap have 1.8 times more Vitamin B1, 8.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 8.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 37.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, Cap.
Both Cereals ready-to-eat, QUAKER, Cap 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 ready-to-eat, QUAKER, Cap vs Sunflower Seeds:

Cereals ready-to-eat, QUAKER, Cap have 6.1 times more Iron, 104.6 times more Sodium and 5.3 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.8 times more Calcium, 3.9 times more Magnesium, 2.6 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Cap have 6.4 times more Carbohydrate and 24.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.7 times more Fat, 1.3 times more Saturated Fat, 2.2 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
Both Cereals ready-to-eat, QUAKER, Cap and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Cap 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, QUAKER, CapVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleSunflower SeedsVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleCereals ready-to-eat, QUAKER, CapVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CapVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: